Sonia's Connect The Dots Routine VII (Step, Strength, Drills)

This is a [Other] pattern from www.turnstep.com. (pattern 14980)

Note: The combos may be used without the strength and drills for a step routine too.

Equipment: step with risers of choice; dumbells.

The first move in combo 2 will be connected to the last move of combo 1, etc. (Dot A). Each move in the strength part and each drill is connected to a move in that sets step combo (Dots B & C). Combos are 32 counts, tapless, and self-reversing on a horizontal step.

*Set 1*

Dot A: Combo 1

Repeat left

Dot B: Strength

At 1/2 tempo on step: 16x, Knee straddle with overhead press (128)
OR: on floor alternate knee lifts with overhead presses 32x (128)

Dot C: Drill on step

16x, Double glute walk back (128)

*Set 2*

Dot A: Combo 2

Repeat left

Dot B: Strength

On the floor: 8x, Cross wrists (X-shape) right over left, lift arms to the front (4), pull elbows straight back (4), release arms to front crossing the wrists left over right (4), lower to start (4)... (128)
OPTION: As you lift the arms go into a squat (4), hold the squat as you pull the arms back and as you release the arms to the front (8), lift out of the squat as you lower the arms (4)

Dot C: Drill on step - start from the top - the step is long in front of you.

16x, Straddle down right/left, hop hop/jump to the top (4 counts); Straddle down left/right, hop hop/jump to the top (4 counts) (128)

*Set 3*

Dot A: Combo 3

Repeat left

*Quick L-step:
1) step left at right end
2) small flick kick right
3) right steps to floor off the end as left pulls up from the step
4) left foot to step
5,6) exit home right/left
Note: counts 3/4 are a rock right/left.
Repeat at the opposite end with a right lead.

Dot B: Strength

L-Arms and Legs: With the right foot on the left end of the step: 8x, the right arm lifts to the front as the left arm lifts laterally (L-arms). Keep the arm postion but alternate extending the leg to the front and then abducting the leg (L-Legs) (64)
Switch to the opposite end and repeat 8x (64)

Dot C: Drill on the step

16x, Alternate lead tick tocks, fast or slow (128)

*Set 4*

Dot A: Combo 4

Repeat left

*Shufflestroll:
1&2) cha cha cha (shuffle) moving forward on the long side of the step...one foot on the step, one foot on the floor
3,4) walk forward on the floor right and left
5,6) pivot 180 degrees - pivot towards the front of the room
7,8) walk to the step right and left
Repeat with a right lead.

Dot B: Strength

On the floor: 16x, double step touch right/left with biceps curl - lift as you move right (4 counts), lower as you move left (4 counts) (128)

Dot B: Strength

On the floor: 16x, Double step touch right and left with biceps curls - lift as you move right (4 counts) lower as you move left (4 counts) (128)

Dot C: Drill on the step

16x, Shufflestroll (128)

*Set 5*

Dot A: Combo 5 - Run Through

Combine all 4 combos and run through 2x...run through it once giving it all you've got and then run through it again at a low intensity as the cardio cool down.

Dot B: Strength

On the floor: 16x, French tricep presses (128)

Dot C: Drill

Standing upper body stretches.

Email any questions or comments.

Sonia



Added by Sonia Lee at 12:21 PM on Friday, February 25, 2005 EST. Add to favorites (view favorites)
(Email: sonia726@wildblue.net)
From: Texas (USA)
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