Sonia's Wild Cards X (Cardio Interval Class)

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

• Right, 4 V-steps (16)...try one to each wall.
• Right, 2 Traveling abductors (8)
• Right, 1 Tap "n" clap repeater (8)

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

• Right, 2 Traveling hamcurls (8)
• Right, 2 L-steps (8)
• Right, 1 Rocking horse (8)

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

• Right, T-step or I-step (8)
• Right, Mambo front/back (4)
• Right, Mambo to the side & cha cha cha (4)
• Left, 1 Basic (4)
• Left, Step up left/right, lunge back left/right/left/right exit left/right (12)

Repeat left

Wild Card 3

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

Combo 4

• Right, 2 Traveling knee lifts (8)
• Right, 2 Jumpshots - move around the left end to the front of the step (8)
• Right, Double glute squeeze, walk back around the end to home (8)
• Left, 2 Shuffleturns or 2 Turnsteps (8)

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

• Right, 2 Scissors over or 2 over the top (8)
• Right, 1 Charleston kick (4)
• Right, 1 Traveling kick (4)
• Left, 2 Repeater combos (knee, abductor, hamcurl) (8)

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

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