Sonia's Wild Cards X (Cardio Interval Class)

This is a Step pattern from (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.


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