Equipment: step & dumbells

Each move in the strength part and each drill is connected to a move in the previous step combo. The first move in combo 2 will be connected to the last move of combo 1, etc. The step combo should take 4-5 minutes and is the active recovery from the drill. The strength segments are 1-1 1/2 minutes and the drills are 1 minute.

- Right, Traveling hamcurls 2x (8)
- Left, Rocking horse 1x (8)
- Left, L-step 2x (16)

Repeat left

On the floor: one or two weights lifted overhead; 16X alternate hamcurls with french triceps - take 4 counts to curl hamstring and to lower weights behind head, 4 counts to return foot to floor and lift weights (128)

On the step: 16X Squat-push L-steps or any high intensity L-Steps (128)

- Right, 1/2 L-step (4)
- Right, From the end of the step: hamcurl, grapevine away with a hamcurl, grapevine back (8)
- Right, Across the top 2x (8)
- Right, 1/2 L-step home, exit left/right (4)
- V-step 2x (8)

Repeat left

On the floor: 8X, slow right lead V-step with rotator cuffs (64); 4X, slow rotator cuffs, no V-steps, (32); 8X, left lead slow V-step with lateral lifts (64); 4X slow lateral lifts, No V-steps (32)

On the floor: 16X: grapevines with a hop on count 4....continue these for 16 more or go to the step and go across (long way) or over the top/scissor (short way) 16X (128)

NOTE: May do all 128 counts on the step (32x)

- Right, X-step 1x (aka hourglass) (8)
- Right, Repeater knee 1x (8)
- Left, Traveling knees 4x or knees around the world (16)

Repeat left

On the floor: 16X alternate knee lifts with bicep curls - 4 counts up, 4 counts down.

On the step: 16x repeater knees (128) or 8x, 2 power V-steps, 1 repeater knee (128)

- Right, Broadway knees 1x (8)
- Right, Repeater combo 1x (8)...knee, abductor, amcurl
- Left, Double stomp left and right (10)
- Left, Up left/right slowly (4)
- Left, Down left/right at tempo (2)

Repeat left

On the step: 16X slow basic, right lead with overhead press; alternate arms or both arms together (64)

16X Slow basic, left lead with pec presses (64)

Note: If you don't want to tap to switch leads on the last basic, do 3 combo repeaters and two basics without any arm movements (32)

On the step: 16x repeater combo or split repeater combo* (128)

*(1,2) Step up right, knee lift left, (3) step to floor left, (4) right foot lunges over the step and taps the floor on the front side, (5) right foot to step, (6) abuctor left, (7,8) exit left/right.

- Right, Split basic 1x (8)
- Right, Traveling glute squeezes 2x (8)
- Right, Mambo 2x (8)
- Right, Skate on top (3 alternate hamcurls on top of the step) 1x (8)

Repeat left

On the floor: 16x alternate glute squeezes with front lifts - 4 counts to lift, 4 to lower (128)

On the step: 16x alternate skates on top (128)

Email any questions or comments. I love to hear from you. Work hard and enjoy!

Sonia

Added by Sonia Lee at 6:09 PM on Thursday, December 30, 2004 EST. Add to favorites (view favorites)

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From: Texas (USA)