Cranking Cardio

High-Low 11/8/03

Each line is 8 counts unless otherwise noted.

1: changes lead

• Right double chug/travel 2 steps
• Left hamstring curl 4 (add turn for fun!)
• Left diagonal grapevine
• Left step-touch back/march (hop for high)
• Left grapevine "L" x 2 (32)

(repeat 1 with opposite lead)

2: changes lead

• Right 5 count grapevine/double knee
• Left hip shake
• Left step 4 knees
• Right side-to-side forward
• Right step 4 knees
• Left side-to-side back
• Left travel 4 x 2 (shuffle for high) (16)

3: maintains lead

• Left cross punch
• Left side lunges
• Left double side lunges
• Left single side lunges --> side taps

4: maintains lead

• Left run up 4/kick to turn (16)
• Left run back 4/kick to turn (16)

5: maintains lead

• Left mambo 3/pivot turn (16)
• Left side mambo 2 --> squat 2 (16)

(repeat 2-5 with opposite lead)

6: changes lead

• Right travel 2 abduct x 2
• Right single abduct x 2/march (tick-tock for high)
• Right out-out-in-in x 2
• Nuetral reach up to change

7: maintains lead

• Left pony up/shake (16)
• Left pony back/shake (16)

8: maintains lead

• L Big box (32) (double hustle/double grapevine with turn x 2)

(repeat 6-8 with opposite lead)

Neutral filler (9):

• Power jacks (16-32)
• Regular jacks (16-32)
• Jump rope in place (16)
• Single heels (16)
• Side kicks (16)
• Single knees (16)
• Double knees (32)
• 4 Knees/4 single kicks (travel for higher impact) (32-64)

Repeat all:
1, 1,
2, 3, 4, 5
2, 3, 4, 5
6, 7, 8
6, 7, 8
9 as finale

Great job!

I hope my terminology makes sense. Email me with any questions. My class is loving these combos! Enjoy!

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