Aerobic Body Sculpt 5

Step is horizontal - bpm no more than 118-120 - equipment needed: 3 and 5 pound weights, spri ankle band and a small mat (I keep the 3's on hand because the 5's tend to get heavy after awhile and if they need to pyramid down, the weight is there).

Warm Up:

• Slide to the right - arms all the way up overhead laterally (4)
• Step touch 2 left - arms lateral raise (4)
• Slide to the left (4)
• Step touch 2 right (4)
• Double step right, left, right with shoulder rolls (12)
• 1 Mambo left (4)
• Walk all the way around step (8)
• 2 Basics left (8)
• 2 V-steps - star arms (8)
• 2 Knees corner to corner circle arms around (8)
• 2 Alternating ham string curls arms pull forward (8)
• 2 Basics left scoop the arms up slowly forward (8)

Repeat all left lead and go into stretches for upper and lower body

Place bands around ankles, place mat on floor, get into push up position and begin with 24 push ups off the step

Lay over step so elbows are on floor and hips and abs are on the step, knees are on the mat, begin with right leg and do 16 hamstring curls, 3 hold and 1 down, (4x) and then 8 single hamstring curls. Repeat push ups and then hamstring work on the left leg.

Standing Position: Bands on ankles

• 8 Step touches
• 4 Double steps
• 8 Step touches
• 4 Repeater hamstring curls left
• 4 Repeater hamstring curls right
• Inner thigh press overs right and left

To the step: Tempo is pitched 118 - holding 1 pair 5 pound weights in right hand - foot positioned as in a lunge 24 one arm rows, repeat other lead.

5 pound weights - one in each hand. I teach footwork first and then add the weights. Biceps:

• 1 L-step - 2 regular bicep curls
• 2 Step taps wide - 2 wide bicep curls
• 4 Basics left - 4 push & pulls

(push & pull: count 1 & 2 extend arms straight forward palms up, counts 3 & 4: bring the arms back in palms up squeezing shoulder blades together on the pull back. Repeat from L-step left lead same arms I usually do at least 8 full sets each side

• Corner to corner up taps - both arms tricep kick back
• Hold at left corner - right triceps only
• Corner to corner up taps - both arms triceps
• Hold at right corner - left triceps only
• March on top of step - mini squats
• Slow the squats down and both arms triceps kickbacks

Repeat from biceps

Clock Lunges:

• Right lead forward lunge 12:00 8x
• Right lead side lunge to 3:00 8x
• Right lead back lunge to 6:00 8X
• Left lead back lunge to 6:00 8x
• Left lead side lunge to 9:00 8x
• Left lead forward lunge to 12:00 8x
• Reduce to 4's and then to 2's

Go to left end of step, place right foot on step, left foot on floor and feet should be in a wide plie position toes pointed out. Begin:

• Left calf raise - add overhead press with the calf raise 16
• Go into plie squats - add left forward delt raise 16
• Hold the weights at hip level- pulse the squats - slow down & stop
• Carefully pivot to face the bench - feet will be in lunge position
• Stationary lunges - add rear delt press back with both arms 16
• Go to opposite side of step and repeat except when you are doing your right calf raise - instead of overhead press do upright rows, when you do the plie squat, right arm forward delt raise etc...

I then repeat all from the top - finish with standing oblique arrow pulls and abdominals followed by a 10-15 minute stretch.

Our legs were shaking by the time we finished this class.

IMPORTANT: If you have clients that are not used to weight work or are very uncoordinated, start them out using NO WEIGHTS. I have a very advanced class and a very strong class. But if I get someone new, they use no weights until I can work with them on proper form.

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