Sonia's Total Body Blast III (Cardio Intervals & Strength /Tone)

This is a [Other] pattern from www.turnstep.com. (pattern 13008)

For this class you will need a step (risers of choice) and a set of weights. The step combos are basic, horizontal, 128 counts on each lead, self-reversing and mostly tapless. The first part of the class is done as aerobic/anaerobic intervals in a 2/1 ratio. The second part is resistance work. Use music that is 128 bpms. The one minute "blast" is done as fast as the individual chooses to make it. Encourage each person to listen to their bodies choose their own anaerobic level. A good comparison to use: when you are on the step it should feel as if you are walking moderately fast, when you work the one minute blast it should feel as if you are sprinting. Begin with a demo of the lower level blast move and quickly move into the highest level. Use a stopwatch to time the one minute blast and don't worry about following the music! You can also make the recovery longer by repeating the combo or by breaking it down to a 64 or 32. Have fun!

Part I: Cardio Intervals

#1 Two minute step interval:

Repeat with a left lead.

#1 One minute cardio blast done on the floor:

#2 Two minute step interval:

Repeat with a left lead.

#2 One minute cardio blast done on the step:

#3 Two minute step interval:

Repeat with a left lead.

#3 One minute cardio blast done on the floor.

#4 Two minute step interval.

Repeat with a left lead.

#4 One minute cardio blast done on the step.

#5 Two minute step interval:

Repeat with a left lead.

#5 One minute cardio blast done on the floor:

Before moving to Part II, do several minutes of low intensity hi/low type moves, bringing the heart rate down sufficiently to do the strength work.

Part II: Strength Workout

Use whatever bpms you prefer for the weights. I like to keep it slow and controlled. I recommend 1 to 3 sets of 8 to 12 reps. Whatever time and class levels call for! You can stretch each muscle group as you work it or save it all for the end.

Standing moves:

Seated on step:

On floor:

STRETCH!!!

This is a long class, but you can always cut one interval out or not do all the muscle work, or just do one set of each.

Email any questions or comments. I love to hear from you.



Added by Sonia Lee at 1:06 AM on Monday, March 31, 2003 EST. Add to favorites (view favorites)
(Email: sonia726@wildblue.net)
From: Texas (USA)
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