Sonia's Connect The Dots Routine II (Cardio, Strength, Drills)

This is a [Other] pattern from www.turnstep.com. (pattern 14785)

Equipment: Step & weights
The last move in a combo is connected to the first move in the next combo. Each move in the strength part and each drill is connected to a move in the previous step combo. The step combo should take 4 - 5 minutes and is the active recovery from the drill. The strength and the drill are about 1 minute each plus any transition time.

*Set 1*

Dot A: Combo 1

Repeat left

Dot B: Strength & Balance (use step)

Abductor lift with pec press: right foot to left end of step in a modified squat. Arms lifted in front and bent at 90 degrees with palms facing in. Take 4 counts to do an abductor lift - at the same time open the arms to the side. Another four counts lowers you back to the semi-squat with the arms in front. Do 8 at each end of the step. (64 counts at each end plus 32 counts to switch sides).

Dot C: Drill

*Set 2*

Dot A: Combo 2

Repeat left

*Split combo repeater, right lead:
1,2) up right, knee left
3,4) left foot to floor, right foot reaches/lunges over the step and taps the floor on the front side
5,6) right foot to top of step, left side kick
7,8) exit left/right

Dot B: Strength & Balance (Use step)

8x, Right foot on step, arms extended overhead holding one or two weights. Slow hamcurl with French tricep press - 4 counts to hamcurl and to lower weights behind head, 4 counts to return to start. Switch sides and repeat 8x. (128 plus 32 counts to switch positions).

Dot C: Drill

*Set 3*

Dot A: Combo 3

Repeat left

*X-step, right lead, side approach:
1,2,3,4) up right, up left, straddle down right/left
5,6) step forward to the center of the step right/left
7,8) step forward to the floor straddling the step right/left
9,10) step back to the center of the step right/left
11,12) step back to the floor straddling the step right/left

Dot B: Strength (on floor)

8X: Standing with feet hip width apart, arms down in front with the right crossed over the left (X arms).
(1,2,3,4) lift arms in front,
(5,6,7,8) pull elbows straight back - may add a squat down here
(9,10,11,12) extend arms forward crossing left over right - if squatting, stand up here
(13,14,15,16,) lower crossed arms to thighs. Repeat, alternating the arm that is on top. (128) (Thanks Susan aka self-def!)

Dot C: Drill

8X: From a straddle position with the step long in front of you: (1,2) jump to the center of the step,
(3,4) straddle right/left moving forward,
(5,6) step back to the center of step,
(7,8) step back to straddle (start position) right/left.
(9,10) jump to the center of the step, (11,12) straddle left/right moving forward, (13,14) step back to center of step left/right.
(15,16) step back to start left/right. (128)

*Set 4*

Dot A: Combo 4

Repeat left

Dot B: Strength & Balance (Use step)

Step up right, squeeze the left glute as you slowly extend the leg and hinge forward at the hips until you have a straight line from the head to the heel. Arms hang down with the palms facing each other. Hold the leg extension (aka glute squeeze) and execute slow concentration curls 8X (64). Take 32 counts to return to start and switch sides. Repeat opposite for 64 counts.

Dot C: Drill

*Set 5*

Dot A: Combo 5

Repeat left

*Hoedown, right lead towards left corner:
1,2) step up right, inner thigh left
3,4) left foot touches top of step or floor and does inner thigh lift again
5,6) left foot touches top of step or floor and brings the heel behind to try and touch the right "cheek" - right hand reaches back to touch the left foot
7,8) exit left/right

Dot B: Strength (on floor)

16X: With the feet wide apart and toes turned to 45 degrees; weights down at sides with palms facing thighs: keep feet in place and slowly slide the body right as arms lift to lateral raise (4), slide back to center as arms lower (4). Alternate slides right/left (128). Stress using the inner thighs to slide you.

Dot C: Drill

My class loves this format. It is a very intense workout and does not have to be complicated. Let me know if you try it. By eliminating the strength/balance/drills this can be used as a step routine also.



Added by Sonia Lee at 3:23 PM on Wednesday, December 29, 2004 EST. Add to favorites (view favorites)
(Email: sonia726@wildblue.net)
From: Texas (USA)
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