Sonia's Strength & Endurance II (Complete Class)

This is a Body Sculpting pattern from www.turnstep.com. (pattern 15005)

A big thank you to Susan (selfdef) for the basis for this class. Many of the moves are from her Survivor class she posted on the moves board. I have tweaked/changed some and added some, but she was the inspiration! You may stretch throughout or save it for the end. This class may be longer than an hour so cut where you need to!

Equipment: step, dumbbells, tube with handles, stability ball.

Squats: at short end of step place the right foot on top and the left foot on the floor in slightly wide squatting position. Sequence: 2 down/2 up 8x, down and pulse for 16, up and rest 16; 3 down/1 up 8x, down and pulse for 16, up and rest 16; 1 down/3 up 8x, down and pulse for 16, up and rest 16. Step on top of step taking 32/64 counts to transition and discuss next move.

Shoulder presses with knee lifts: From the top of the step: Sequence: 2 up/2 down 8x, up and pulse 16, rest 16 - do right then left; 3 up/1 down 8x, up and pulse for 16, rest 16, do right then left; 1 up/3 down 8x, up and pulse for 16, rest 16, do right then left.

Bent arm lateral raises with abductors: From the top of the step: Sequence: 2 up/2 down 8x, up and pulse 16, rest 16 - do right then left; 3 up/1 down 8x, up and pulse for 16, rest 16, do right then left; 1 up/3 down 8x, up and pulse for 16, rest 16, do right then left.

Repeat the squat sequence at the opposite end of the step.

Lunges with chest presses: Place right foot on step, left foot back, and using left arm only. Keeping this position lunge 2 down/2 up; arm 2 in/2out 8x, down and pulse for 16 -no arm pulses, up and rest 16; 3 down/1 up; arm 3 in/1 out 8x, down and pulse for 16 - no arm pulses, up and rest 16; 1 down/3 up; arm 1 in/3 out 8x, down and pulse for 16 - no arm pulses, up and rest 16. 32 counts to switch to opposite side and repeat.

Standing up abs/obliques: feet are slightly wider than hip distance; lift arms to shoulder height with elbows at 90 and palms towards the ears. 8x each side and alternating sides: Slow and controlled elbow toward the hip..the count is 4/4. Stress contraction of abs and use of obliques to move the body. Change to knee lift with opposite elbow coming to meet the knee...elbow and knee will both move inward slightly (alternate sides doing 8x each side, count is 2/2). Bring the arms in parallel with palms facing you, elbows at 90. Lift the knee straight in front bringing the same elbow toward the knee, count is 2/2. On the last two moves try slowing the counts down to 4/4 and do 4 on each side.

Wall sit with obliques. Standing against a wall with feet hip distance apart, move the feet forward and slide down the wall until thighs are 45 - 90 degrees. Tuck elbows to sides and place weights at the shoulders. Alternately lightly touch the quad with the elbow using the obliques to move you. 8x each side - 2/2 count.

Standing up: heel raises with weights on shoulders 8x. Heels on floor, lift toes up 8x. Then alternate heel/toe 8x. Then pedal by lifting alternate heels to tempo 16x (as lift one heel, lower the other at the same time).

X-Delt raise with chest flyes: with weights, cross the right wrist over the left, lift front to shoulder height (4), pull elbows straight back (4), extend to front crossing left over right (4), lower to start (4).

Biceps with tubing. One foot or both feet on tube, handles lightly in hands. The farther the feet are apart, the more resistance there will be. 8x, full range of motion 4/4. 8x, halfway up 2/2. 8x, from shoulders to halfway down 2/2.

Triceps with tubing. In split stance with left back, right forward; place one end of the tube under the left foot, place the other handle in the right hand. Lift the right arm to 90 degrees (elbow up, hand behind ear/head). Press up 16/24x. Switch positions and repeat.

Seated on ball with legs split on each side. The hips and knees are in a straight line towards the floor. Your feet are back and you are upon the toes. Think of gripping a horse when riding bareback! 8x Squeeze in 2, release 2, pulse 8x. Repeat as needed.

Left side lying on the ball: 32 right abductor lifts. Vary the tempo. Do the next move before repeating on opposite side.

Kneeling in front of the ball lay the torso prone over the ball. Extend weights forward to the floor and slightly wide, pull elbows back 8x 4/4 or 2/2 count. Then do reverse flyes 8x 4/4 count only. May repeat.

Right side lying on the ball: 32 left abductor lifts. Vary the tempo.

Prone on the ball: press up on the toes with ball under hips/belly/upper thighs, hands on floor directly under the shoulders. 16x (8 each side), alternate leg/arm lifts 2/2 count. May do these kneeling over the ball or just on the floor with no ball too.

Dolphins: prone over the ball walk the hands forward until the legs extend straight from the hips, feet about 6 inches apart, hands under the shoulders. Without moving the upper body at all, lift the legs keeping the legs as straight as possible 2/2 - 8/16x. Watch for people bending the knees - this is not a hamcurl, but work for the lower back.

Supine on floor feet with heels on the ball and knees slightly bent: slow and controlled bridges 8x. On last bridge remain lifted and roll the ball in and out with the heels (toes up). If you can't keep the body steady lower the hips to the floor and roll the ball in/out with heels while lying supine.

Email any questions or comments.

Sonia



Added by Sonia Lee at 3:44 PM on Thursday, March 3, 2005 EST. Add to favorites (view favorites)
(Email: sonia726@wildblue.net)
From: Texas (USA)
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