High Intensity Cardio

This is a [Other] pattern from www.turnstep.com. (pattern 14136)

I use this routine for my one-hour athletic class. Set step benches up with two to three risers under each end across the room in a line. Leave enough space between to be able to go "across the top". Set up another row parallel to front row:


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Each participant gets their own bench for first part:

#1 Power knee up from end X 10 - Across the top X 7 - REPEAT
(On the floor) Run around all the benches in your row counter-clockwise 3X.

#2 (From top of bench) Plyo reverse lunges with hands behind head X 10
(On floor) Twist* step around all the benches 3X.

#3 2 Single jacks on floor - 1 plyo jack onto bench step down down X 10
(On floor) Shuffle around all the benches 3X.

Add three of your own and start over with running clockwise around benches.

Second part everyone makes one line at the end of their row on left side of room and plays follow the leader (two rows go at the same time).

#1 Zig-zag in and out of your row of benches dipping to touch each bench. When you reach the end, run back and repeat 3 X.

#2 Shuffle across the top down down quickly to other end and run back 3 X.

#3 Straddle bench, up up down down once per bench to end quickly. Run back and repeat 3 X.

There is so much to add on to lengthen this out as needed for time requirements.

Major cardio workout! Just keep 'em moving!

*Karaoke or step one foot in front of the other without twisting at the hips.

Hope you enjoy this as much as I did. Good luck!



Added by ??? at 6:34 PM on Sunday, February 29, 2004 EST. Add to favorites (view favorites)
From: Minneapolis, Minnesota (USA)
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