Sports Specific Hi/Lo

Hi! I took some combinations that I've seen on various workout programs, and combined them with some of my own & came up with this! There are swimming moves, basketball, boxing & kickboxing. Hope you can use it.

Warm-Up:

• Slow squats 4x
• Tempo squats 8x
• Hold & do some lower back curls (however many you want)
• Slowly swing arms side to side like you're holding a baseball bat & swinging at a ball 8x
• Step touch and add alternating "swim" arms (arms move forward)
• Now, double step touch & add "butterfly" swim arms (this will really warm up the shoulders & upper back)
• Now, do some ham curls & do the "breast stroke"
• Now, step touch again and swim arms backward ("back stroke")

Do the swimming arms however many times you want...you know your class! Also, you can put in whatever leg stretches you normally do.

Combo #1:

• Grapevine right (1-4)
• *Boxer shuffle forward & back (5-8)
• Grapevine left (9-12)
• **Boxer shuffle forward & back (13-16)

*On the 1st Boxer shuffle, add 3 jabs (left,right,left) and bring the feet together on the 4th count so that you can grapevine left easily.

**On the 2nd Boxer shuffle, your jabs will be right,left,right.

Combo #2:

• Step touch right,left,right moving forward (1-3)
• Hop together & do a "jump shot" on "4"
• Step touch left,right,left moving back (5-7)
• Hop together & do a "jump shot" on "8"

Combo #3:

• Shuffle right (1-4)
• Hold 4 counts & jab right 4x (5-8)
• Shuffle left (9-12)
• Hold 4 counts & jab left 4x (13-16)
• Step right, kick left, step left, step right, step left, kick right, step right, step left (like you were on a step & doing alternating front kicks) Do the "step,kick,step,step,step,kick" 2x (17-32)

Combo #4:

• Slow cross country ski 4x (1-8)
• Quick 8x (9-16)
• Slow 4x (17-24)
• Quick 8x (25-32)

Combo #5:

• Shuffle right front corner (1-4)
• Shuffle left front corner (5-8)
• Shuffle right back corner (9-12)
• Shuffle left back corner (13-16)
• 1 Jack, 1 jump shot 4x (17-32)

(I have them pretend "dribble" on the shuffles)

I think that's about all! I hope they make sense. If not, just email me with any questions & I'll do my best to answer! Thanks for all the great ideas.....Sheila

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