Step-N-Jab: Half a Class

I teach a class that combines basic step intervals with kickboxing intervals. Despite the fact that everything is really basic, the class really gets you sweating! I'll try to include all the breakdowns and transitions that I use.

Bench is vertical

Step Combo #1

• Alternate ham curls 2x (8)
• Abductor 2x (8)
• T-step (8)
• Turnstep 2x (8)

Kickboxing Interval

• Step and touch (16)
• Double step touch (16)
• Add two jabs (32)
• Three jabs, jab and cross (total 8 counts, done 8x with the step togethers) (64)
• Hold the jab cross at tempo (16)
• Slow to half time 4x (16)
• Jab, cross, jab, cross add two knees on the front leg
• Change second knee to a side kick and bring combination to tempo

Repeat everything starting with step touches on the left

Step Combo #2

• Mambo 2x (8)
• Alternate kicks 2x (8)
• Up and straddle up and exit (8)
• Over 2x

When finished breaking down combo have the class hold the over for 32 counts to bring up the heart rate then...

Kickboxing Interval

• Single knee on bench 4x
• Single knee exit and opposite knee 4x
• Single knee exit and front kick 8x
• Repeater knee exit front kick 4x
• Back to single knee and front kick 4x
• Single knee with tap down 4x
• Repeat step combo to move to other side of bench and repeat over the bench for 32 counts
• Repeat knee and kick combo on left side, repeat step combo on last time

• Jack out 8x
• Jack and jab switching sides 8x
• Hold the jab half time to the right 8x
• Take the jab to tempo 16x
• Then high and low 16x
• Back to the center 16x
• Back to half time 8x
• Back to jack and jab 8x
• Repeat to left side

This constitutes about half of my class, I'll post the second half under another pattern...this is getting too long and I have to go teach. Email with any questions.

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