Standing Cardio Ball Part Four

Combo one:

Right lead:

• Ham curls forward + curl the ball x 4 (8)
• Side lunges x 4 (left, right, left, right), push the ball (shoulder height) (8)
• Step hop back + curl the ball x 4 (8)
• Power jacks with a double ball drop* x 2 (8)

*Hop both legs to sides into plie' position (1,2) slide feet back together (3,4) bounce ball on counts 1 & 2

Left lead:

• Ham curls forward + curl the ball x 4 (8)
• Side lunges x 4 (right, left, right, left), push the ball (shoulder height) (8)
• Step hop back + curl the ball x 4 (8)
• Power jacks with a double ball drop x 2 (8)

Combo Two:

Right lead:

• Mambo right + push ball out (shoulder high) and up overhead x 2 (8)
• Slow forward right leg lunge, rest the ball x 1 (8)
• V-step left + stir the ball x 2 (8)
• Alternate leg abductions (left, right, left, right) + swoosh ball to opposite sides x 4 (8)

Left lead:

• Mambo left + push ball out (shoulder high) and up overhead x 2 (8)
• Slow forward left leg lunge, rest the ball x 1 (8)
• V-step right + stir the ball x 2 (8)
• Alternate leg abductions (right, left, right, left) + swoosh ball to opposite sides x 4 (8)

The real work here is in the breakdown, first teaching ham curls in place before taking them forward, side lunges x 12 to start, six double ball drop/ jacks, mambos x 8 with 4 slow lunges, 6 V-steps, 8 alternate abductions, reducing the work until the above combos are achieved; you get the picture.

When combined with the combo in Standing Cardio Ball Part Three, the three combos will weave together nicely if you enjoy the added challenge.

Feel free to email me with any questions.

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