Athletic Challenge Class

Hello Everyone! I have been using this site for a while now. Your patterns are awesome and have helped me out a lot. This is an athletic class format- intervals of cardio and strength training. The cardio portion is taught as power step (using either 135 BPM or power moves) The strength training portions incorporate bands, weights and body bars. All your hard core aerobizers will love it!!

Cardio interval

• V-step
• Alternating knee
• Repeater knee (side-to-side)
• L-step
• Across the top 5xs
• Right basic (on short end of bench)
• T-step
• Straddle
• Power~ going wide-n-low
• Repeater (4) knee
• Repeater (2) knee
• Single knee
• Left lead

Lower body toning

• Use body bar
• Alternate lunges front/ back 8x each
• Lunge front right 8x
• Lunge front left 8x
• Pulse 3 right/left 4x
• Pulse 7 right/left 1x
• Use body bands
• Squat right
• Squat left
• Squat right/left 8x
• Squat right/ left with leg lift 8x

Cardio Interval #2

• Right basic
• A-step (facing front)
• Left basic
• Jacks
• Up and lunge
• Add side lunge
• Power lunge back (bending knees/working quads)
• Double lunges
• Single lunges
• Exit
• Jack interval
• Single jacks
• Double jacks
• Power jacks

Upper body strength train

• Bi/triceps~ using bands/ weights
• Hammer curls
• Hold for 8
• Bicep curls
• Pulse for 8
• Next set same pattern using just bands
• Next set same pattern using just weights
• Triceps using both bands/weights
• French presses (one arm)
• Hold
• Pulse
• Next set same pattern using just bands
• Next set same pattern using just weights

Cardio Interval #3

• I-step (step up jack/step down jack)
• Turnstep
• Squat on top
• Squat side to side
• -Doubles
• -Fours reverse sequence
• Squat on top hold-pulse- hold

Strength train chest/back

• Step off back
• Push-ups over bench 8x
• Widen arms 8x
• Declined push up 8x
• Upright row
• Back flyes

C O O L D O W N

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