Hi guys,
Here's another class of intervals for you. Hope you like
them! Start with your basic warm-up then change to step music
(122-126 BPM) Please make sure you emphasize OPTIONS.. not
everyone will be able to do level three; always remind them
they can do whatever level they feel comfortable with.
Cardio Drill #1
Basic right. Level one is just a basic right. Level two
hands pump up overhead as you run the basic up up down down.
Level three is a speed drill. Do the basic right as fast as you
can for 60 seconds. Make sure the whole foot gets up on the
step; no heels hanging off the edge! After 60 seconds bring it
back to a tempo basic to recover. Switch leads and do the whole
thing on the left foot.
Strength #1
Deltoids. Level one can be done with no weight or 3 pounds.
Level two and level three use 5 pounds (8 pounds is too heavy
to maintain control while you step) Start with an up tap-down
tap corner to corner. As you up tap add a shrug. Palms face the
body bring weights up to chest height then release down as you
down tap; switch corners and do it again.
Shrug for about 4 sets then cue to keep the feet going but
relax the weights down at your side. Rest the arms for a couple
sets of taps then cue for front deltoid raises. (arms lift in
front up to shoulder height). After about 4 sets, keep the feet
going relax the weights down. Rest the arms again then cue for
side deltoid raises. Show the bent elbow side raise first then
give the option for a straight arm raise. After about 4 sets,
keep the feet going relax the weights down. Then step down and
stretch out the shoulders.
Cardio Drill #2
Squat/abduct/lunge/abduct.
Stand on the left side (short end) of a horizontal step
facing the front of the room. Right foot is on the step, left
foot is on the floor. Stance is wide toes face front. Squat
down & up at tempo (2 counts down-2 counts up)..this is level
one. For level two add on an abductor as you come up from the
squat. So you squat down counts 1 -2, then stand up on the leg
on the step and abduct the left leg out to the side for counts
3-4. Make sure you stand tall with a straight line from your
head down to that foot on the step..NO LEANING in toward the
step!
Level three adds on a lunge back. Squat counts 1-2; abduct
counts 3-4; take the leg from the abductor and lunge it back
counts 5-6 (make sure to shift your weight back, knee stays
behind the foot on the step); come up from the lunge, weight is
on the step again, stand tall as you abduct the leg out to the
side again counts 7-8. Repeat from the top with a
squat..abduct..lunge..abduct. Do as many as you'd like then
switch to the other side of the step and repeat everything on
the other leg.
Strength #2
Tricep extentions with a tube. Add a step touch to keep the
heart rate up.
Cardio/Strength Drill #3
Duckwalks. (my personal favorite!) Lay the center of a
tube with handles across the top of your shoes; take the ends
of the tube around the outside of each shoe then under the
shoe and come up throught the middle. This should loop the
tube securely around your feet. Now, switch handles so that the
tube makes an "X" as you hold the handles. (I hope that was
clear!)
Stand up tall hold the handles at your hips and step touch
right & left. I start out with singles then make it 2 steps
right & 2 steps left; next comes 4 steps right & 4 steps
left; (here's the killer) 8 steps right & 8 steps left. I
usually do at least 4 sets of each then start breaking it down
from 8 steps to 4 steps to 2 steps back to singles again.
Strength #3
Biceps. Choose 3, 5, or 8 pound weights, depending on
level. Start with a grapevine right & left. Add on the bicep
curls. I'm more comfortable with slow 4 count curls up and
4 counts down to mesh with the grapevine. You can change the
curl to any variation you like.
Cardio/Strength Drill #4
Diagonal rows. Choose one heavy weight; 5, 8, or 10 pound,
depending on level. Stand with feet wider than hip distance
toes pointing out at 45 degrees. Weight is in your right hand,
palm facing your body. Start with a side to side lunge going
to the left side first. As you lunge left, reach the weight
across your body toward your left knee; as you lunge to the
right, row the weight up and across toward your right armpit.
Keep your shoulders to the front; there is NO rotation through
the waist or shoulders. Do as many as you want, then squat
in the center to change sides. (As you squat, switch the weight
to the other hand then start the side to side lunges going
toward the right for a left hand row)
Wrap it up with your favorite abdominal work.
Enjoy!! Feel free to email with any questions.
Patty