Med-Ball, Rope, & Step Variety

Music speed = 122-130. You will need the following items:

• Jump rope
• Medicine ball..2,4,6 pound..really be careful on the heavy weight you will be doing fluid movements and slow with the med-ball. Can use a 1 up to a 5 pound free weight.
• Step..adjust height for your knee safety

You will be alternating the three items through out the class.

Warm-up should be hi/lo or step..use one of the patterns below or your own...if you are the type to warm-up lower back..do so..studies are showing you do not need to do static stretch in warm-up..it is your class.

Med-Ball..You are holding the ball with two hands chest level touching the chest to start.

Med Ball #1

• Squat series: give the cue of knees behind the toes! Push hips back on squat.
• Squat extend right leg front..8X..(Squat, as you come up out of squat, you extend your leg.)
  Ball movement = push front with your leg
  32 counts of music
• Squat lift right leg to your side..8X..
  Ball movement = ball goes to left shoulder on squat, right hip on lift to side..("shoulder hip" = ball cue)
  32 counts of music
• Squat extend right leg to rear..8X (squeeze glute)
  Ball movement = push up to ceiling from chest
  32 counts of music
• *Keep on your right leg..*
  Repeat doing 4X each leg movement...
  MUST add 4 single squats after extending leg to rear to stay on 32 counts...try tossing the ball up in air on the single squat.
• Keep on your right leg..
  Repeat doing 2X each leg movement..
  MUST do only 2 single squats after extending leg to rear to stay on 32 counts.
• Keep on your right leg..
  Repeat doing 1X each leg movement..
  Must do only 1 single squat after extending leg to rear to stay on 32 counts.***Do the singles 2X around..**
• Now jump rope for a minimum of one minute straight..time it..encourage your class to keep up the effort..jumping rope will come back to them.

Repeat the squat series on the left leg.

Jump rope for one minute.

Step combo #1

• Right basic step 8x..32 counts
• Side squat on floor alternating 16X..32 counts (2 counts each side)
• *Your lead change is after the side squats..
• Left basic step 8X
• Side squat on floor alternating 16X

• Cut down number:
• Basic 4X..2X
• Side squat 8X..4X

Med Ball #2 (hi/lo moves)

• March three forward knee up and back (ball at chest toss ball up & catch on knee up) 4X..32 counts
• Leg touches out to side 4x in a row 2X each. you are standing still..(ball tucks under the touching out legs arm.) ..32 counts
• 4X..32 counts
• Squat slow right and left..4 counts each squat..can tuck ball under arm of squat side, or rotate torso with ball to hip...be sure to cue exhale engage your core/abs...4X ea.. 32 counts
  *This is where you should change lead start on other leg..you do not have to if you are not used to it. Can also cut combo down to half.

Jump rope one minute

Med Ball #3

• Balance on one leg..french press using the med-ball above head..(elbows in..slow two counts and single counts.. for one minute)
• Repeat on other leg..when balance gets better you can bend extend the the leg with the french press
• From the top of bench: side lunge right/left for one minute

Med Ball #4

• Back lunge slow 8 count, 4 counts behind you & 4 counts back to start
• Ball slow in front scoop under in front of you.(like the letter "U")
• Do 8 - 16 on each leg

Jump rope

Med ball #5

• Back lunge quick 4 count, 2 counts behind you & 2 counts back to start
• Ball can change to upside down "U"
• Do 8 - 16 on each leg

Check the time..repeat any of the combos..coll down..do abs..etc.

Have fun with this and they will too. The med ball is a wonderful toy. The more you learn of it the more you can add to this variety of class.

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