Intense boot camp

This is a [Other] pattern from www.turnstep.com. (pattern 14947)

There is almost no choreography in this class, so it's ideal for "non-steppers". It uses a bench, no weights, and step-beat music. Do a warm up before you start this boot camp.

Lunges and squat set, 20 minutes

Plyometric set

Start on top of the bench, cue a basic straddle.

For 96 beats (3 phrases, about 45 seconds): Walk down-down (1-2) squat on top of the bench (3-4). Go back to basic straddle for one phrase. For 96 beats, squat straddle to the floor (it's plyometric) 1-2, walk back up on to the bench (3-4). Go back to basic straddle for one phrase. Combo it. For 96 beats, Squat straddle to floor (1-2), squat to the bench (3-4). Return to basic straddle.

Speed step. For 2 phrases, so about 30 seconds, do a speed basic straddle, not on the beat, urge them to go as fast as they can safely, checking their bench often.

March on top of the bench.

Squat set:

96 beats squat right foot off (1-2) return to center (3-4), all on the right. Immediately go into 96 beats of squat (1-2), side leg lift (3-4), all on the right. Immediately go into 96 beats of 3 pulse squat, return to center on 4, all on the right. Immediately go into 96 beats 3 pulse squat, side knee on four, with an oblique twist, bringing the left shoulder/elbow towards the knee. March on top.

Speed step. Weight is on the floor, opposite leg tapping the bench, switch weighted leg, opposite leg tapping the bench. Urge them to go as fast as they can safely, watching their bench. Do this for 2 phrases, or about 30 seconds.

Repeat the squat series on the left.

Speed step: Skip, bringing alternating toes to tap the top if the bench, weight stays on the floor, for 2 phrases, or about 30 seconds.

Lunge set:

Put one foot on the bench, lunge the other back, pelvic tilt, shoulders back and chest proud.

Stationary lunge, down for two, up for two, for 96 beats. Immediately go into lunge for two, glute squeeze (3-4), all with that same foot on the bench, for 96 beats. Immediately go into a three pulse lunge, return to center on 4, for 96 beats.

Speed step: football run: legs straddling the bench to keep them wide, go go go running wide for 2 phrases.

Repeat lunge set on other leg.

That's about 20 minutes. I am sweating more than with a typical cardio session at this point. My pulse monitor has me over 160 beats per minute. It's cardio all the way.

I do a push-up/tricep dip pyramid next.

Most participants will hit failure on the pushups. Make sure you cue alternatives and urge them to take a break when they need it and join back when they are ready. This pyramid takes about 10 minutes. Take a stretch after each exercise set. Child's pose after the pushups and tricep stretch after the dips.

Hope you can use it! My boot camp class LOVES it!



Added by Shawna at 9:13 AM on Saturday, February 12, 2005 EST. Add to favorites (view favorites)
(Email: Shawnaobrien@rogers.com)
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