JamwithPam

Thank all of you turnstep friends who emailed me on my submission. This is a fun kickbox/atheltic conditioning routine to do on Fun Fridays: You need a step, jumprope, 5 pound dumbbells, and a cone for each participant.

Interval one:

• Run for 30 seconds on a "big" step (higher than usual)
• Start with torso twist 8 counts then go into quick jabs (keep increasing the pitch of the music and make them count) 30 seconds
• On the floor do an L-step around the corner of your step (double step touch) add a cross on the end. This is a recovery

Interval two:

• Wide run on step for 30 seconds (watch the ankles and make sure heels are on the step
• From the top of the vertical step-lunges alternate with hooks for 30 seconds.
• Facing the front of the step -alternate reverse lunges from top adding a front kick. Stay on one leg 8 counts and switch, then do 7,6,5,4,3,2,1 and they will be screamin!

Interval three:

• Across the top of the step horizontally 30 seconds
• Across the top horizontal with a roundhouse-30 seconds
• Straddle the step (vertically) stay on the floor in this position and alternate hooks or uppercuts
• 4 Count punches to recover (jab, cross, hook, uppercut)

Interval four:

• Have a cone in front of you: Alternate tapping your toe on the cone and start to speed it up. Once the speed has been reached time for 30 seconds, recover for 20 seconds and repeat 3 more cycles.
• Alternate lunges with 5 pound dumbbells onto a step for 1 minute
• Jump rope for 2 minutes

Repeat this cycle 2 more times

Walk around the room for 2-3 minutes varying your foot patterns to cool down, follow up with a "Tai Chi" type cool down and go into specific yoga stretches to bring on relaxation and calm minds!

Hope you enjoy this as much as we do.
God Bless all
Pam

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