Sonia's Connect the Dots Routine (Cardio/Strength/Drills)

Equipment: Step and weights. Step is horizontal. Combos are 32 counts, tapless, self-reversing. Suggested music bpm: 128.

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.

*SET 1*

Dot A: Combo 1

• Right, 2 V-steps (8)
• Right, 1 knee repeater (8)
• Left, 2 L-steps (16)

Repeat left

Dot B: Strength

• Take feet wide on the floor in a V-shape and plie 8x - 2 counts down/2 counts up (32)
• Lift the arms out at an angle to the front in a V-shape 8x - 2 up/2 down (32)
• Do the two moves together 16x (64)

Dot C: Drill

• 16X: Any variety of L-steps (128)

*SET 2*

Dot A: Combo 2

• Right, 1/2 L-step (4)
• Right, 3x across the top (12)
• Left, 1/2 L-step home (4)
• Right, 3x alternate glute squeezes (12)

Repeat left

Dot B: Strength & Balance

• Right foot on top of the step, left foot on the floor with the heel lifted; weights are down on each side of the right leg with palms facing body. Straighten the right leg as you extend the left in a glute squeeze taking four counts to lift and four counts to lower - at the same time the upper body does an upright row. Do 8x with right foot on step (64). Switch to left on step and repeat glute squeezes and upright rows (64).

Dot C: Drill

• Using the step: 4X: Step up and lunge alternately 10x, exit, 1 knee repeater (128)

*SET 3*

Dot A: Combo 3

• Right, 2x split basic (16)
• Right, 2x squat right on floor (8)
• Left, march on top 6x and exit left/right (8)

Repeat left

Dot B: Strength

• Squats with bicep curls for a total of 128 counts...try varying the tempo.

Dot C: Drill

• 16x: 6 runs on top of step, exit, 1 repeater hamcurl or any repeater (128)

*SET 4*

Dot A: Combo 4

• Right, 2 basics (8)
• Right, abductor repeater (8)
• Left, 4 hamcurls around the world (16)

Repeat left

Dot B: Strength & Balance

• 8x Right foot on step, slow left hamcurl, arms do tricep kickback (64); switch to left foot on step, repeat slow hamcurls 8x with tricep kickbacks (64)

Dot C: Drill

• 8X Abductor repeater (64)
• 8x Repeater combo (64)

*SET 5*

Dot A: Combo 5

• Right, 1x repeater hamcurl (8)
• Left, 2x T-step or I-step (16)
• Left, 1x hourglass (8)

Repeat left

Dot B: Strength

• 8X: Standing on floor, lean from hips and do slow reverse flyes (arms make a T-shape) (64)
• 16X: Rows (64)

Dot C:

• Jumping jacks or half jacks or I-steps on step changing leads each time (128)

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