Sonia's Super Step Sets #1

Equipment needed: step, light dumbbells, and heavy dumbbells.

Super Step Combos are simple in design with no fancy choreography and are meant to use a minimum of breakdown. These combos can also be used for a regular step class. In combo 2 there is some simple cross-phrasing on the last 16 counts. You can substitute 4 traveling abductors if you don't want to cross-phrase.

On the Super Step Combos use music of a higher bpm than you would for a regular step class but do not go over about 136. Some mid-tempo aerobic mixes will work.

Endurance: all parts denoted as endurance are done on the step with light dumbbells (under 5 pounds, 1-3 is best) at half tempo. The half tempo is VERY important. Anyone with joint problems should NOT use the weights...just mimic the arm patterns.

Strength: all parts designated as strength are done with the heavier dumbbells at tempo but using 4 up and 4 down counts.

Super Combo 1 - at tempo on the step with no dumbbells:

• Right, 2x V-step (8)
• Right, 1x Rocking horse (8)
• Left, 2x Traveling hamcurl (8)
• Left, 2x Mambo (8)

Repeat left

Endurance 1 - light dumbbells on the step at half tempo:

• 8x, Step up right/left in a V, at the same time lift the right/left arm in a V to the front at shoulder height (arms correspond with feet) (64 counts at half tempo).
• 3x, Rocking horse - corresponding arms are - hamcurl/row, knee/bicep, hamcurl/row, walk down/no arms (48 counts at half tempo)
• 2x, Left V-squat* and lateral lift one arm at a time** (16)

* step up wide in a V but do it in a squatted position.

**Lift the left arm laterally as you step up left, lift the right arm laterally as you step up right; down left, down right. Arms should be bent to 90 degrees or even a little more.

Repeat left. Repeat right and left.

Strength 1 - heavy dumbbells at tempo:

• On top of the step: take the feet wide with the toes pointed out slightly:
• 4x, Plie/squat 4/4 count (32)
• 4x, Lift arms front in a V, palms down 4/4 count, no plie (32)
• 8x, Do the above moves together: Plie/squat with arms lifting front in a V shape - 4/4 count (64)
• Standing in place on top of the step:
• 8x, Biceps curls 4/4 count (64)
• 8x, Rows 4/4 count (64)

Super Step Combo 2 - at tempo on the step with no dumbbells:

• Right, 2x Traveling knee lift (8)
• Right, 1x Repeater combo (knee, abduct, hamcurl) (8)
• Left, 2x Double stomp (10)
• Left, 2x Single stomp (6)

Repeat left

Endurance 2, light dumbbells on the step at half tempo:

• 4x:
• Right, 10x Traveling knee lift with overhead press (80)
• Right, 3x Repeater combo with these arms: with knee/overhead press; with abductor/lateral lift; with hamcurl/kickback (48)
• OPTION: 16x, 2 Traveling Knees (16) and 1 Repeater Combo (16).
• NOTE: As you step up for the traveling knee lifts (1,2) bring the hands to shoulder height, the press overhead as you lift the knee (3,4). Instead of lowering the hands straight down try circling them out and down as you exit the step (5-8).

Strength 2 - heavy dumbbells standing on the floor at tempo:

• 8x, Overhead presses 4/4 count (64)
• 8x, Lateral raises 4/4 count (64)
• 8x, Tricep kickbacks, right arm (64)
• 8x, Tricep kickbacks, left arm (64)

Super Step Combo 3 - at tempo on the step with no dumbbells:

• Right, 1x Step up slow right/left (4)
• Right, 1x Step down and up at tempo (4)
• Right, 1x Lunge back right/left/right, exit left/right (8)
• Left, 1x L-step (8)
• Right, 1x L-step (8)

Repeat left

Endurance 3 - light dumbbells on the step at half tempo:

• Do this through 16x:
• 1-8) Step up slow right/left lifting right arm then left arm to the front.
• 9-12) Step down right/left lowering both arms to the thighs.
• 13-16) Step up right/left and lift both arms to the front.
• 17-32) Lunge back right/left/right pressing the arms straight back with each lunge (rear delt press), exit the step left/right.

Strength 3, heavy weights, standing on the floor at tempo:

• 8x, Front lifts palms facing, 4/4 count (64)
• 8x, Rear delt presses 4/4 count (64)
• 8x, Right foot on step, lunges (64)
• 8x, Left foot on step, lunges (64)
• Note: on the lunges you may just hold the heavy weights for added workload OR use the lighter weights and do front lifts as you lunge down and a rear delt press as you lift out of the lunge.

Super Step Combo 4

Run through all the combos right and left 2x. Weave them together 2x.

Try running through them backward one time for a real challenge! Here is how it would look (there is a subtle change in the third combo!):

• Right, 2x Mambo (8)
• Right, 2x Traveling hamcurl (8)
• Right, 1x Rocking horse (8)
• Left, 2x V-step (8)

Repeat left

• Right, 2x Single stomp (6)
• Right, 2x Double stomp (10)
• Left, Repeater combo (8)
• Left, 2x Traveling knee lift (8)

Repeat left

• Right, 2x L-step (16)
• Right, Step up, lunge right/left/right (8)
• Left, Step down and up left/right at tempo (4)
• Left, Step down at half tempo left/right (4)

Repeat left

You can even weave them together backwards if your time permits!

Email any questions, comments, or suggestions.

Sonia

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