Sonia's Connect The Dots Routine XII (Step, strength, drills, abs/back,stretches)

This is a [Other] pattern from www.turnstep.com. (pattern 15136)

The last move in a combo is connected to the first move in the next combo. The drills and the strength moves are connected to the combo of that set. Set 4 combines elements from all the previous sets and finishes the workout with Yoga/Stretches and toning all connected to the previous sets.

Equipment: horizontal step with choice of risers, medium and heavy weights, mat.

*Set 1*

Dot A: Combo 1

Repeat left

Dot B: Strength (use medium or heavy weights)

Standing on the floor:
8x: Right hamcurl with rear delt press, left knee lift with hammer curl (64)
16x, No leg movement; 1 rear delt press, 1 hammer curl (128)
8x: Left hamcurl with rear delt press, right knee lift with hammer curl (64)

Dot C: Drill

8x:
Mambo cha cha cha with turns 2x, rocking horse 1x (128)
Try doing the rocking horse with a hopturn on counts 5,6...walk down on the front facing back. The next one will take you home again. People who need lower instensity just do 2 mambos and a rocking horse.

*Set 2*

Dot A: Combo 2

Repeat left

Dot B: Strength (use medium or heavy weights)

On the step:
8x: right foot on the step, lunge down for 4 and up for 4 with lateral raises. (64)
8x: left foot on the step, lunge down for 4 and up for 4 with overhead presses. (64)

Standing on the floor:
8x: right foot forward, left foot back lunge down and up 4/4 count; upper body alternates a lateral lift, then an overhead press. 8x: repeat with left foot forward and right foot back.

Dot C: Drill

8x, On the step:
1-8) step up right and left, 1 jumping jack or quick squat on top, step down and back up right and left.
9-16) lunge back right/left/right and exit left/right.
Repeat with a left lead. (Total of 128 counts)

*Set 3*

Dot A: Combo 3

Repeat left

* L-lunge:
1,2) step up right at left end, lift the left knee
3,4) lunge out to the side and tap back in on the edge of the step
5,6) lunge out to the side, left knee up
7,8) exit home left and right
Note: watch the knee alignment on the side lunges.

** Turning V-steps:
1,2) up wide left and right
3,4) straddle down left and right to face west
5,6) V-step with left foot on step and right foot on floor (hanging V-step)
7,8) exit the V turning in to face the step and the back of the room
9,10) up wide left and right
11,12) straddle down left and right to face east
13,14) hanging V-step
15,16) exit the V truning in to face the step (front of the room)

Dot B: Strength (use medium or heavy weights)

8x: On the step at 1/2 tempo, upper arms are tucked into sides with elbows bent at 90 in front, palms facing:
1,2) step up wide right, keeping upper arm to body turn the lower arm/hand out to the side (rotator cuff).
3,4) step up wide left, keeping upper arm to body turn the lower arm/hand out to the side.
5,6) return right foot to floor, arm to start.
7,8) left foot to floor arm to start.

On the floor with feet slightly wide and toes turned out, arms start as above:
8x, pull the elbows straight back, 2/2 count. (32)

Repeat moves on step beginning with a left lead.
Repeat rows standing on floor.

Dot C: Drill

16x: L-lunges or any L-steps (128)

*Set 4*

Dot A: Connecting The Combos

Run through the combos 2x on each side. Weave together 1x.

Dot B: Connecting the Strength Moves (use medium or heavy weights, 2/2 count)

Dot C: Connected Stretches, Plus Connected Abs and Back Work (if time permits)

Standing stretches:

Connected Abs and Back work:

Abs: Seated on the floor on a mat with your bottom close to the step:
Place the feet wide on top, toes up and knees bent. Lean back from the hips several inches. Lift the right arm overhead and the left arm overhead in a V-shape. Hold. Lower the right arm, lower the left arm, return upright. Repeat several times. Now add an oblique twist; lean back from the hips, lift arms in V, turning torso to the left bring the right arm across to the outside of the left knee. Hold. Return arm overhead as you come back to the center. Turning to the right bring the left arm across to the outside of the left knee. Hold. Return arm overhead as you come back to the center. Repeat as needed.

Back: Lying prone on a mat place arms and legs in a slight V-Shape and do opposite arm/leg lifts...slowly and with control!

Complete the stretching and relaxation by going into the Child's Pose. Then rock back onto toes to stretch feet. Roll up slowly one vertebrae at a time to standing. Finish with some shoulder rolls and deep breaths.

Email any questions, comments, or suggestions. I love your feedback.

Sonia



Added by Sonia Lee at 3:05 PM on Friday, April 22, 2005 EDT. Add to favorites (view favorites)
(Email: sonia726@wildblue.net)
From: Texas (USA)
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