Boot Campesque

I have a small-ish (10 -12) class step/sculpt class on Wednesdays at noon, and here is what I plan to try today. This comes about because I am getting bored with my ordinary set-up....In general I like to spice up my sculpting classes with cardio "blasts" at random intervals. The following combines cardio and sculpting throughout.

Here is proposed set up: Three columns of steps, placed horizontally. Call them Row A, Row B, Row C. Maybe 8-10 steps per column. Steps in a column should be spaced with at least one full step-width between them.

Rows A and B are going to be used for cardio-type stuff.

Row C is going to be used for sculpting moves.

I plan to pair one cardio move with one sculpt move (done in sequence, not simultaneously). I will demonstrate the pair, and then have participants cycle between them for a certain amount of time (e.g., 2 minutes, or whatever suits). When that time is up, I will demonstrate the next pair, and on we'll go. The aim is to get at all the major muscle groups eventually, while also challenging the cardiovascular system.

Cardio ideas (use one at a time paired with one sculpt move from next list):

• 1) Run up-up-down-down row A, back up row B
• 2) Leap up (two feet), hop on bench, step down-down off front to next step...go down row A, back up row B
• 3a) Sideways shuffle: up-up-down-down facing bench sideways. Down row A, back up row B.
• 3b) Do same, but facing opposite direction on the next round
• 4) Straddle-move: straddle up-up, jump down, jump up, jump down, up, straddle off to next step, do it again. Go down row A, back up row B
• 5) Run around steps looping around the right side of first, between first and second, then around left of second, etc....
• 6) Other ideas?

Sculpt ideas (all are done on Row C):

• 1) Bicep curls, stepping up-up-down-down to next step while curling up-2, down-2. Go all down row C.
• 2) Front raise (shoulders), same idea as with bicep curls using steps
• 3) Military press...same idea as above
• 4) One-arm bent-over row: one leg up on step (narrow end), other arm has weight, row up to hip, pulse 3 and down. Do it 3 times. Go to next step, alternate arm, repeat all the way down Row C.
• 5) Tricep dips/crab walk: sit on side of step, hands palm-down on edge, drop hips/butt off step and get onto heels. Raise hips, and do dips. Then crab-walk to next step (or crab walk past 1 step to third step), and repeat. Go all the way down row C.
• 6) Push-ups: hands on thin edge of step, feet wide apart. Drop hips, body straight. Either do 2 basic push-ups, or if not strong enough, either hold straight-body position for 4 counts or try to go down just a few inches and back up. Then, 'walk' on hands and toes to next step, and repeat sequence all way down row C.
• 7) Other ideas?

I will probably place a couple sequences of walking lunges and squats in the middle of this somewhere, to do some serious leg-strengthening work. Maybe add an arm exercise at same time, if they are game.

And I will finish it all off with ab work, lower back, and ahhhh...some stretching.

Enjoy!

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