Sonia's Simply Super Circuit 1

This is a circuit class done as a group. You will need a step and a set of dumbbells. Step combos are 32 counts, tapless, and self-reversing. I like to use step music at 128-130 throughout. Work the combos approximately 3 to 4 minutes. The strength moves will take approximately 1 1/2 minutes, except for #5 - it is longer.

Combo 1

• Right, 1 Glute squeeze, right lead at left corner (4)
• Left, 1 Split lunge, exit front left and right (8)
• Left, 1 Glute Squeeze, left lead at NW corner (corner to your right when you face back) (4)
• Right, 1 Split lunge, exit home right and left (8)
• Right, 1 Knee repeater (8)

Repeat left

Strength 1

• 8x, T-arms (64) - start with arms down at sides, palms facing thighs
• 1,2) lift arms straight to the front, palms facing
• 3,4) open the straight arms to the sides
• 5,6) return the arms front
• 7,8) lower to start
• 8x Slow squat just holding weights comfortably, 4/4 count (64)
• 8x, T-squat with T-arms (64)
• 1,2) squat down as you lift arms front
• 3,4) hold the squat as you open the arms to the side
• 5,6) hold the squat as you return the arms front
• 7,8) stand up lowering the arms to start

Combo 2

• Right, 1 V-step (4)
• Right, 1/2 L-step (4)
• Right, 1 Mambo (4)
• Right, 2x Across the top (may revolve this) (8)
• Right, 1/2 L-step (4)
• Left, 2x Traveling jump shot (aka, power taps up) (8)

Repeat left

Strength 2

• With the right foot on the step:
• 12x, left glute squeeze with rear delt presses, palms facing the thighs.
• Switch to left foot on the step:
• 12x, right glute squeeze with rear delt presses, palms facing back.

Combo 3

• Right, Run on top 6x, exit right/left (8)
• Right, 1 Hamcurl repeater (8)
• Left, 4x Traveling kick or kicks around the world (16)

Repeat left

Strength 3

• With the right foot on the step and the left foot back in lunge position:
• 12x, lunge down and up 4/4 count with overhead presses. Switch feet position.
• 12x, lunge down and up 4/4 count with chest presses (butterflies).

Combo 4

• Right, 3x Over the top moving forward (zig zag) (12)
• Left, Walk or shuffle around the end (4)
• Left, 4x Hanging V-step (16)..may take this around the world

Repeat left

Strength 4

• With the right foot on the left end of the step:
• 12x, Abduct left, lateral lift either left or bilaterally, 4/4 count.
• Switch to the opposite end of the step.
• 12x, Abduct right, lateral lift either right or bilaterally, 4/4 count.

Combo 5

• Right, 2x Shuffle turn (8)
• Right, L-kick repeater: kick front, kick side, kick front, exit (8)
• Left, 2x Double stomp, single stomp (16)

Repeat left

Strength 5 - Use 1/2 time tempo on the step:

• 8x, Up up, straddle down right lead with biceps curls.
• Step on top and do calf raises slowly with French triceps 12x -16x. Straddle the step left/right and:
• 8x, Up up, straddle down left lead with hammer curls.

Grand Finale.

Put all the combos together working it for 3 minutes.

2 Minute cardio cool down on the step.

Please email any questions, comments, or suggestions. I welcome your feedback!

Sonia

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