Sonia's Wild Cards X (Cardio Interval Class)

This is a Step pattern from www.turnstep.com. (pattern 15059)

Horizontal step, 32 count, self-reversing, tapless combos. Approximately 4/5 minutes on the step at a low intensity, followed by a 1 minute anaerobic cardio blast (Wild Card). For a description of this class using the Wild Cards see pattern #14225.

Combo 1

Repeat left

Wild Card 1

On the floor. Fast feet (like a boxer - roll the hands up and down too). Low impact: big marches, big arms.

Combo 2

Repeat left

Wild Card 2

On the step, side approach. Squat & hop to the top. Squat off the opposite side and hop back up. Continue from the top alternating the side you are squatting off of. Low impact; no hop, just squat and step up.

Combo 3

Repeat left

Wild Card 3

On the floor. Fast heel digs. Low impact: keep one foot grounded.

Combo 4

Repeat left

Wild Card 4

On the floor. Cross country ski, go as fast as you want. Low impact: just tap/lunge back, but make it big.

Combo 5

Repeat left

Wild Card 5

Do two of the above Wild Cards for 30 seconds each. Or go for a big blast and do each one for 30 seconds!

For cool down you could combine all the combos and run through them twice on each side at a very low intensity. Or once right and left as usual and then weave them for the grand finale.

Please email any questions or comments.

Sonia



Added by Sonia Lee at 11:32 PM on Monday, March 21, 2005 EST. Add to favorites (view favorites)
(Email: sonia726@wildblue.net)
From: Texas (USA)
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