Interval Blast

This is a Step pattern from (pattern 12181)

Warm up

For starters, take to heel taps and ham curls and knees and then to stretches.

Block 1

Interval: lunge around the step - start at eight from the back, 8 straddle facing left, 8 from the front (facing back), and 8 straddle facing right. To stretch out the interval, go the other direction, cut it down to 4's, etc.

Block 2

Interval: Freeze knee - becomes a kick forward "karate kick" with jack - lift leg higher for intensity (abs in!).

Repeat Blocks 1 and 2

Interval: use the knee repeater, corner to corner. "Funky repeater" - first knee front (normal), hop so second tap down behind, and hop so third is front side again.

Block 3

Interval: Power straddle, alternating - with knees

Block 4

Interval: 3 alternating power knees in center, hop turn - repeat facing back

Repeat Blocks 3 and 4 (or all 4 if you wish)

Interval: Turnstep vertical, squat with one leg on step, hop over, squat other side. Take this to pulses - 3/2/1 over

I try and gauge my people - will do a quick floor combo if they need a break - wanna make sure they get their heart rates recovered before water breaks or the next combo.

Added by Junebug at 7:49 PM on Saturday, September 21, 2002 EDT. Add to favorites (view favorites)
From: (Canada)
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