Sonia's Wild Cards V (Cardio Interval Class)

This is a Step pattern from www.turnstep.com. (pattern 14759)

For a description of this class please see routine #14225.

The step is vertical this time with a side approach. The combos are 32 count, self-reversing, and tapless.

Combo 1

Repeat left. You can do the two turnsteps together if you need to keep your group facing the front. That way the double glute is done around the back end.

Wild Card 1

On the floor. Slalom ski: turn the bent knees from side to side..you have to jump a little as you do this. The hands move as if you are pushing ski poles from side to side too. Low impact: do the twist.

Combo 2

Repeat left

Wild Card 2

On the floor. Jump rope: either skip rope or jump with both feet. Turn the arms to simulate turning the rope. Low impact: step over the rope.

Combo 3

Repeat left

Wild Card 3

On the floor. Squat & jump: squat right and jump center, squat left and jump center. Make it powerful. Low impact: squat and step center -no jump.

Combo 4

Repeat left

Wild Card 4

On the floor: Tire/football runs: straddle the step and run bringing the knees up high. Can also do this away from the step with the feet wide....just get those knees up. Low impact: bring knee up high touching it with the opposite elbow.

Combo 5

Repeat left

Wild Card 5

On the floor. Combine all 4 Wild Cards doing each one for 15 to 30 seconds depending on how much oomph you have left!

For our cool down tonight we put all 5 combos together and ran through them once on each lead at the lowest intensity possible!

*X-step, leading left from a straddle position: (1,2) step up to the center of the step left and right, (3,4) step forward to the top end straddling down left and right, (5,6) step back up to the center left and right, (7,8) step back to the starting position straddling down left and right.

Email any questions!

Sonia



Added by Sonia Lee at 12:05 AM on Friday, December 17, 2004 EST. Add to favorites (view favorites)
(Email: sonia726@wildblue.net)
From: Texas (USA)
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