Sonia's Total Body Blast (Cardio Intervals & Strength/Tone)

This is a [Other] pattern from www.turnstep.com. (pattern 11850)

For this class you will need a step (risers of choice), a set of weights and a resistance tube with handles. The step is set up vertically. The first part of the class is done as aerobic/anaerobic intervals. The second part is resistance work. Each combo is 128 counts on each side. Use music that is 128 bpms for an aerobic interval of 2 minutes. The one minute "blast" is done as fast as the individual chooses to make it. Encourage each student to listen to their bodies and push only as much as they can handle during the one minute blast. Begin with the lowest impact level and quickly move to the highest level. Tell them to stay where they need to. I use a stop watch to time the 1 minute intervals...no bpms here! Use a thorough warm up, paying particular attention to the back.

Part I: Cardio Intervals

#1 Two minute step interval using a side approach:

Repeat with a left lead.

#1 1 minute cardio blast done on the floor:
Start skipping in place. Make the skip bigger and bigger and faster and get the arms really pumping.

#2 Two minute step interval using an end approach:

Repeat with a left lead.

#2 1 minute cardio blast done on the floor:
Cross country ski. Increasing intensity and speed. Scissor arms.

#3 2 minute step interval using a side approach:

Repeat with a left lead.

#3 1 minute cardio blast done on the floor:
Fast feet. Think of a boxer doing his footwork. You are on the balls of your feet doing little quick runs. Roll those arms around each other. The higher the arms the more intensity. Go as fast as you can!

#4 2 minute step interval using an end approach:

Repeat with a left lead.

#4 1 minute cardio blast done on the floor:
Jumping jacks. Pick your level.

#5 2 minute step interval using a side approach:

Repeat with a left lead.

#5 1 minute cardio blast done on the floor:
Skip to the wall farthest away, duck walk back (walking in a squatted position).

#6 2 minute step interval using an end approach:

Repeat with a left lead.

#6 1 minute cardio blast done on the floor:
Any variety of squats. Alternate power squats with lower intensity squats as needed.

Before moving on to Part II, do several minutes of low intensity hi/low type moves, bringing the heart rate down sufficiently to do standing strength work.

Part II: Strength Workout

Beginning with the upper body and weights of choice:
*Do this sequence 8X:
Hands at sides of thighs, palms turned into thighs

Do four lowering the right arm first, then 4 lowering the left arm first. After last repetition don't return to start but prepare for:

Make a loop by sticking part of the tube through one handle of the tube. Place the loop around your right foot positioning the handle on top. Step up on the step. Stand on the long part of the tube with your left foot. The shorter the length of tube between your feet the more resistance you will have. Step the right foot to the floor. Do one to three sets of each with the looped foot:

Switch loop and repeat with the left.

Stand with your back pressed into the wall and walk feet forward. Slide down the wall until your knees are bent 90. Knees should be directly over the ankles. Some students may only want to go to 45 degrees. Hold for 1 minute.

I do a series of standing stretches against the wall here. You can find these described on the moves board. They are a little different and feel great!

Drape your mat over your step the long way. Sit on the step for reverse flyes. Repetitions are up to you.

Now lie down on the step. Cue to keep the back pressed into the step at all times. If the back is allowed to arch up it will be sore the next day! Position one or two weights with arms straight up from your chest, palms facing in. Do triceps by lowering the hands toward the back of the head elbows pointing at the ceiling. You determine the reps.

Still lying on the step: Begin with arms up, palms facing in, but round the arms like there is a large ball you are circling with your arms. Now open the arms and lower to shoulder height, push back up. Keep the round shape. You determine the reps.

Still lying on the step: Arms straight up from your chest. Lower the weights (or one weight in both hands) down towards the floor behind you. Biceps will be near ears. Do not lock the elbows. Move slowly. Again, you determine the reps.

If you have time add some abs and back work. Finish with more stretches and relaxation. You're done!!

This took a long time to type up! I hope you can use it. It is a really tough class. It took over an hour and I didn't get to abs/back. The intervals actually take more than one and two minutes because of the transitions between step and floor. If you want more intervals e-mail me. Also e-mail any questions or comments.



Added by Sonia Lee at 1:36 AM on Thursday, July 4, 2002 EDT. Add to favorites (view favorites)
(Email: sonia726@wildblue.net)
From: Texas (USA)
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