Sonia's Strength & Endurance III (Complete Class)

This is a Body Sculpting pattern from www.turnstep.com. (pattern 15026)

Equipment: Step (S), gliding disks (D), light weights (LW), heavy weights (HW), dynaband tied in a circle (B). NOTE: Paper or styrofoam plates may be used if you have no disks. You can also use carpet squares with the carpet side down on hard floors.

Strength 1 - HW, D

Chest Presses HW:

May Add: 4X - 8X: Both arms in and out 4/4 count.

Side Lunges - D

Repeat on the opposite side.

NOTE: For those familiar with the disks you may place the stabilizing foot on a disk also. Not for novices! Various levels can be met by how far out you slide the disk.

Endurance 1 - LW

On the floor assume wide plie position, feet remain in place.
8X - 16X:
1-4) slide to the right, left arm across in a chest press.
5-8) return to center.
Repeat 8X - 16X sliding to the left with right chest presses.
Option: No weights.

Strength 2 - HW, D

Overhead presses HW:
4X
1-4) Right up, left up
5-8) Both down
4X
1-4) Left up, right up
5-8) Both down
4X
1-4) Both up
5-8) Right down, left down
4X
1-4) Both up
5-8) Left down, right down
May add 4X - 8X: Both arms together, up 4/down 4.

Rear Lunges - D
Stabilize on right, with left foot on disk: 8X: Lunge/slide back left 4/4 count.
16X: Lunge/slide back 2/2 count 16X.
Repeat on the opposite side.
NOTE: For those familiar with the disks you may place the stabilizing foot on a disk also. Not for novices!

Endurance 2 - LW, S

With step behind you:
Place left foot on the step (option of doing this with both feet on floor):
8X - 16X Lunge down and up with overhead press on left.
Repeat with right foot on step and right overhead press.
Options: No weights or use both arms throughout.

Strength 3 - HW, B

Rear Delt Press HW:
8X:
1-4) Press back
5-8) Release
8X:
1,2) Press back
3-6) Pulse 4x from slightly lifted postion
7,8) Release
Repeat above sequence again.

Glute Sqeeze, B: With band around the ankles stabilize the left foot on the floor.
8X:
1-4) Glute squeeze (leg extension)
5-8) Release
8X:
1,2) Glute squeeze
3-6) Pulse 4x
7,8) Release
Repeat above sequence, then switch leg positions and repeat opposite.

Endurance 3 - LW, S

With the left foot on the step and a light weight in the left hand:
32X: Glute squeeze right with rear delt press, count is 2/2
Switch to opposite side and repeat.
Options: No weights or use both arms throughout.

Strength 4 - HW, D

8X: Front lifts w. squeeze back, HW: with palms facing in and down at sides:
1-4) lift to front
5-8) open arms to sides until you feel a squeeze between the shoulder blades
9-12) bring arms back to front
13-16) release to start

Squats: with both feet on the gliding disks:
8X: Center squats 4/4 count
8X: Center squats 3/1 count
8X: Center squats 1/3 count
8X each side: Slide right foot out, squat, come up, slide in (4 counts each position). Repeat left or alternate sides.

Endurance 4 - LW

16X:
1-2) squat center, lift arms to front (arms start down at sides, palms in)
3,4) hold squat, open arms to side
5,6) hold squat, bring arms front
7,8) stand up, arms return to start
Novices have option of no weights.

Strength 5 - HW, B

16X - 24X; Biceps curls 4/4 count

32X: On the floor: Alternate knee lifts with band around ankles 2/2 count (16x each side) - get the knees up!

Endurance 5 - LW, S

On top of the step (balance element) or on the floor:
32X - 48X: Alternate knee lifts with bicep curls 2/2 count (16x each side)

Strength 6 - HW, B

16X - 24X: French tricep presses 4/4 count

32X: On the floor: Alternate hamcurls with band around ankles 2/2 count (16x each side).
Option: get the feet slightly wide for more resistance.

Endurance 6 - LW, S

Place left foot on step lift arms up and bring weight down behind the head so elbows are at 90:
16X - 24X: Hamcurl with french tricep press up 2/2 count
Repeat with right foot on step.

Strength 7 - HW, B

16X - 24X: Lateral lifts 4/4 count

With band around the ankles:
32X: Single step touches
16X: Double step touches

Endurance 7 - LW, S

With the left foot on the right end of the step:
16X - 24X: Abduct right with a right lateral lift 2/2 count
Switch to opposite end and repeat.

Email questions or comments.

Sonia



Added by Sonia Lee at 9:51 PM on Wednesday, March 9, 2005 EST. Add to favorites (view favorites)
(Email: sonia726@wildblue.net)
From: Texas (USA)
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