Sonia's Hi/Low Connect The Dots Routine I (Cardio, Strength, Drills)

This is a [Other] pattern from www.turnstep.com. (pattern 14813)

Equipment: weights of choice

This workout was inspired by some of Caylynn's Hi/Low combos. The premise is the same as my Step Connect The Dots Routines: the last move in each combo is connected to the first move in the next combo; each strength and each drill is connected to the combo preceeding it.

*SET 1*

Dot A: Combo 1

Repeat left

*Hoedown:
1) step right
2-6) execute inner thigh repeat 3x
7,8) left taps floor and hamcurls behind at an angle trying to touch the right "cheek." The right hand reaches back to touch the left foot.

**Double Hustle: Hustle forward forward, hustle backward backward.

Dot B: Strength & Balance

16x, Lateral lifts with alternate inner thigh lifts. 4 counts to lift, 4 to lower. (128)

Dot C: Drill

16x, alternate lead Hoedowns - get some hops in there (128)

*SET 2*

Dot A: Combo 2

Repeat left

Dot B: Strength

4x Take feet wide in a V-shape, toes turned out and plie (32) 4 counts down/4 up
4x No plie, lift arms front in a V-shape, palms down (32) 4 counts to lift, 4 to lower
8x Combine the two (64) 4/4 again

Dot C: Drill

16x, alternate lead single, single, double hamcurls, hi or low impact (128)

*SET 3*

Dot A: Combo 3

Repeat left

Dot B: Strength & Balance

16x, alternate knee lifts with bicep curls - 4 counts to lift, 4 counts to lower (128)

Dot C: Drill

32x, Grapevine with a hop (32)

*SET 4*

Dot A: Combo 4

Repeat left

Dot B: Strength

16x, alternate lead slow step touch with french triceps. Step out wide to the side as you lower the weights behind the head (4 counts); drag that opposite leg in for the touch as you lift the weights overhead (4 counts).

Dot C: Drill

8x, 1 Knee repeater, 2 chasses (128) alternate leads

*SET 5*

Dot: Combo 5

Repeat left

Dot B: Strength

8x Assume a semi-squat postition, feet a few inches apart, leaning forward from the hips. Hold this position throughout. Do one row followed by one reverse fly (again 4 counts up, 4 counts down, so each row/fly combination takes 16 counts) (128)

Dot C: Drill

16x, alternate lead squats with 2 jacks in center (128)

Work hard and have fun! email any questions. I have found that this format works very well for all levels because it is easy to modify....great for this time of year when we all (hopefully) have new people in class!

Sonia



Added by Sonia Lee at 1:00 PM on Wednesday, January 5, 2005 EST. Add to favorites (view favorites)
(Email: sonia726@wildblue.net)
From: Texas (USA)
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