Over and Back

I usually start this routine with 3 taps between each step and then cut down to 2 then 1 and then go tapless (except for the 2 taps after the walk diagonal) for 4 sets. It's long and a great cardio.

• Right basic 2X to left end (8)
• 1/2 L-step (4)
• Over the top long way (4)
• Back over long way (4)
• Hop behind right foot and exit (4)
• Left basic 2X (8)
• Side leg lift right leg (12)
• Over the top (4)
• Side leg lift left leg (12)
• Walk diagonal (4)
• Step tap 2X (8)
• Knee straddle knee 2X and exit left (16)
• Hustle up and back 2X (16)
• Half hop right foot (4)

Repeat pattern or continue with pattern below with left foot.

Then:

Add this simple sequence as a nice breather. After doing this 4 times put the two together. After the half hop at the end of the previous go right into this routine. Then start over at the beginning and do the whole thing through again.

• Left basic 2X (8)
• V-step 2X (8)
• Left basic 2X (8)
• Shuffle or grapevine left right 2X (16)
• Left basic 2X (8)
• Jump shot* 2X (8)
• Left basic 2X (8)
• Half hop accross (4)

Repeat or begin pattern above with right foot.

* Jump shot - Hop onto the step with both feet and raise the arms like your shooting a basketball. Then step off right left or left right.

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