Standing Cardio Ball Part Three

The moves and the breakdown:

• Right lead march x 32 counts with a highball* (32)
  *Push ball up towards ceiling (2 counts) and down towards floor (2 counts) (So for 32 counts of march, the ball goes up and down 8 times)
• Step - tap right and left x 8 and drive the car* (4 count move) (32)
  *Hold the ball straight out in front and peek over the top; hands swap position on counts 1,2 right hand on top of ball, on counts 3,4 left hand on top of ball)
• Step - tap right and left x 8 and figure eight* (4 count move) (32)
  *Same as drive the car, except arms go right and left... right hand on top of ball as arms sweep left, and right hand pushes the ball down, and left hand on top of ball as arms sweep right, left hand pushes the ball down
• Double step right and left x 4 with rainbow* right and left (8 count move) (32)
  *Starting with the ball held low and to the left, bring the ball right up over the head, full range of motion to end up low and to the right, reverse for rainbow left
• Double step right and left x 4 with a big smile* (some call it a swoosh) (32)
  *Starting with the ball held high and to the left, bring it down in front of the body to end up high and to the right, reverse for smile left

Run through the above twice, then reduce it by half for two more times, then on to the final product:

• March x 8, highball x 2 (8)
• Step-tap drive the car (4)
• Step-tap figure eight (4)
• Double step right and left rainbow (8)
• Double step right and left smile (8)

This is a nice introductory combo for a beginner's Ball class, and a good workout for pecs, anterior and middle delts, and rotator cuffs.

This is done on a right lead only, but when put together with other combos we use a set of plie' squats as a transition... fingertips on the ball, plie down 4 counts and up 4 counts (squeeze the ball between the knees on the trip back up) for 4 sets, there's your 32 count transition, all ready to start the next thing on any foot you want.

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