Hi-Lo Interval Anyone? #1

Hi lo / step interval

Aerobic phase

• (8) Hustle up & back 64 counts
• (8) Hustle up 3, knee 3
  Hustle back 3, knee 3 128 counts
• (8) 4 Step hams forward
  4 Double scoop back 128 counts
• Jump rope 64 counts
• Reverse

Recovery: Biceps - side step

Aerobic phase

• Right/bob & weave 64 counts
• (4) Double bob & weave around the world 32 counts
• (4) 8 Boxer shuffle 16 counts
  8 Boxer shuffle with jab side 16 counts
  6 Jab side, pivot & jab front 16 counts
  4 Jacks 16 counts
  Reverse 64 counts
• Left/bob & weave 32 counts
• (4) Double bob & weave around the world 32 counts

Recovery: Triceps overhead - marching

Aerobic phase

• (8) Diagonal sprint (right 4, left 4) 8 counts
• Jog back 8 128 counts
• Knee lifts 32 counts
• Knee lifts around the world 32 counts
• Knee repeaters, (right 4, left 4) 64 counts
• (4) 4 Fence Forward
  (Step & drag the left foot to the right 2 counts go diagonal) 8 counts
  4 Shuffle back fast 8 counts
  2 Jacks
  Reverse 128 counts
• (6) 4 Jacks fast
  2 Jacks slow 96 counts

Recovery: Lunges

Aerobic phase

• (8) Diagonal sprint (left 4, right 4) 8
  Jog back 8 128 counts
• (8) 4 Knee lift travel forward
  4 Step touch back 128 counts
• Squat/leg lift right, left
• Squat/calf raises
• Repeat

Recovery: Shoulder presses

Aerobic phase (tennis practice)

• (8) Back hand / fore hand 64 counts
  (Mambo Chasse')
• (8) Tip it over the net (run up 4, jump & tip it over 4)
  Jog back 8 & serve 128 counts
• Reverse

Recovery: Flys

Aerobic phase

• (8) 4 Front kicks 8 counts
  Cross country 8 counts
  4 Mogul ski (feet together squat position then jump right, then left side to side as if your skiing) 8 counts
  2 Bunny slopes (feet together, slow squats right, left, arms go to right and left as if skiing) 8 counts total
• Jump rope 32
• (8) 4 Bound forward 8 counts (knee hops or big scoops, clap with knee)
  Football legs back 8 counts 128 counts

Recovery: Rows

Hi everyone! We had a thread about this fun type class a while back, and I did this Thursday. No one in class has had very much energy since the terrorism this week, but we all got an awesome work out and it took our minds off the crisis once we got started! Feel free to email me with any questions. I use 136 bpm because my class is new, I'd prefer a higher bpm as the sprints and runs would be easier. This works great for a class with men! It's easy to follow, yet challenging too! I use John Sines Stronger and we get loads of energy to do this.

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