Lower Body Burn - Vertical

This is a Step pattern from www.turnstep.com. (pattern 12336)

Step is vertical

Warm Up

We work this into 3 taps/1 diagonal, then 3 knees/diagonal, then 3 abductions/diagonal, then 3 glute squeezes/diagonal, and then 1 of each/diagonal.

Block One (from left side of step)

LOWER BODY: Teach the "Bruce Lee" - step kick forward, step down and kick inside leg over the step (side kick), step back up and kick forward once more (kick forward/inside/forward). I teach it and then we practice a few on both sides.

Block Two

LOWER BODY: Lunges - one foot on the step, facing front, other foot on the ball of the foot behind you on the floor. 16 singles, 8 with a 3-2-1 pulse and up. Repeat other side.

Block Three

(stolen & adapted from a Kathy Smith video)

LOWER BODY: From atop the step, squat on one side down to the floor for 8, add in an abduction for 16 (squat/leg side/squat, etc.)

Block Four

LOWER BODY: From atop the step, squat on one side down to the floor for 8, add in a glute squeeze back for 16 (squat/glute/squat, etc.)

My people caught on fast so I went over Blocks One and Two again together, then added block four and we did some more lunges and then some double lunges (touch down, knee up, touch down, switch). We were all pretty winded by the end of this! I had intended to do some "wall sits" but ran out of time and energy ! Jello legs...



Added by Junebug at 6:43 PM on Friday, October 25, 2002 EDT. Add to favorites (view favorites)
(Email: northernelf@yahoo.ca)
From: (Canada)
< < Previous Step pattern - Next Step pattern > >
 Previous Pattern Main page - Moves - Music - TBB - Wearables!  Next Pattern
Patterns: Disclaimer / Search / Stats / RSS / Add