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

This is a [Other] pattern from www.turnstep.com. (pattern 14789)

Equipment: step and weights. The combos are basic, tapless, self-reversing for a horizontal step. Right or left designates the lead foot.

Format: each combination is connected by the first and last move. The strength moves and drills in each set are connected to a move in the combo of that set.

*Set 1*

Dot A: Combo 1

Repeat left

Dot B: Strength (Use step)

8X each side, knee lift with pec press:
Begin with arms extended to the front and bent at 90 degrees, palms towards each other.
1,2,3,4) step up right, knee lift left as arms open to the side.
5,6,7,8) step down left, step down right, arms return to start.
Repeat left. Repeat right/left for 128 counts.

Dot C: Drill

Repeat left. (repeats right/left for a total of 128 counts)

*Set 2*

Dot A: Combo 2

Repeat left

Dot B: Strength (Use step)

Hamcurl with overhead press.
8X each side. Begin with arms extended to the side and bent at 90 degrees, palms facing forward.
1,2,3,4) step up right, hamcurl left as arms press up and very slightly forward.
5,6,7,8) left to floor, right to floor as arms return to start.
Repeat left. Alternate right/left for 128 counts.

Dot C: Drill (on floor)

*Set 3*

Dot A: Combo 3

Repeat left

Dot B: Strength (on floor)

8X: Begin with arms down at sides, palms facing thighs:
1,2,3,4) lift arms front
5,6,7,8) open the arms wide to the sides
9,10,11,12) lower arms to start
13,14,15,16) shrug the shoulders up & down

Dot C: Drill

*Set 4*

Dot A: Combo 4

Repeat left

Dot B: Strength

Step up as for a right lead diagonal walk - this is your stance on top of the step. Lean from the hips and perform Rows 8x. Switch to a left lead diagonal walk stance and do rows 8x.

Dot C: Drill

*Set 5*

Dot A: Combo 5

Repeat left

Dot B: Strength

Mambo arms: Place the right foot on the step, left leg back in a split stance.
8X Right arm does a concentration curl, left arm does a tricep kickback.
Switch sides and repeat 8X with left foot on step - left concentration curl, right tricep kickback.

Dot C: Drill

Hope you try this and that your class enjoys it as much as mine does! Email any questions or comments; I love to hear from you.

Sonia



Added by Sonia Lee at 10:09 PM on Wednesday, December 29, 2004 EST. Add to favorites (view favorites)
(Email: sonia726@wildblue.net)
From: Texas (USA)
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