Sonia's Super Step Sets #1

This is a [Other] pattern from www.turnstep.com. (pattern 15496)

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:

Repeat left

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

* 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:

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

Repeat left

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

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

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

Repeat left

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

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

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!):

Repeat left

Repeat left

Repeat left

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

Email any questions, comments, or suggestions.

Sonia



Added by Sonia Lee at 10:17 PM on Friday, November 4, 2005 EST. Add to favorites (view favorites)
(Email: sonia726@wildblue.net)
From: Texas (USA)
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