Sonia's Quick Change II (Quick Basic Step/Sculpt/Drill)

The concept of this routine is to move quickly between a short combo, a strength move, and a drill. **QT stands for Quick Transitions. These are the 32 counts used to move you from combo to strength to drill and back again quickly. I have given suggestions for transitioning between the parts to keep the body moving, but you can use whatever you want. Each Quick Change set should take about 3 1/2 minutes (this would be with music at 128 bpms).

I don't break down the combos as they are very basic and should be quick (128 bpms = 1 minute). Anything you think your class needs to learn you can teach in the warm-up or substitute another move! If you want some breakdown try to keep the combos to no more than 2 minutes.

The step is horizontal. You also need dumbbells. Combos are 64 count, tapless, and self-reversing.

Place your weights off the end of the step on the right - leave enough room so that you can do an L-step safely.

QUICK CHANGE WARM-UP

QUICK SET I

*QUICK COMBO

• Right, 6x Traveling hamcurl (16)
• Right, 2x Step touch the corners (8)
• Right, 4x Step touch the corners or take it around the world (16)
• Right, 3x Broken repeater (24)

Repeat left

**QT: Double step touch 3x, right/left, right moving towards your weights on the last right move. Squat and pick up the weights, double step touch back to place left/right/left and position yourself for weight work. (32)

*QUICK STRENGTH

*Place the right foot on the step and bring the left toes to the edge of the step. 16x, squat down as you lift the weights overhead using a 4/4 count. 16x, switch feet positions, squat and chest presses, 4/4 counts. (approximately 1 minute plus time to switch the feet).

**QT: Double step touch right/left/right, squat down and release the weights, double step touch left/right/left back in place, step touch to fill the 32.

*QUICK DRILL

Cross country ski for 1 minute. May use the step to or do on the floor. Lower impact just alternately lunges back.

QUICK SET II

*QUICK COMBO

• Right, 6x Mambo (24) may add cha cha cha turns
• Right, 5x L-step (40)

Repeat left

**QT: 3 1/2 L-Steps beginning with a right lead...keep your left foot on the step off the right end, squat down and grab the weights (32)

*QUICK STRENGTH:

*With left foot on the step: 16x, abduct right leg and lateral weight lift right 2/2 count (64)

**QT: Holding the weights close, 1/2 L-step from the right end of the step with a left lead, 2 Full L-Steps right and left, and 1/2 L-step right lead off the left end...put the right foot on the step and hold there in prep for weight work (32)

*QUICK STRENGTH

With the right foot on the step: 16x, abduct left leg and lateral weight lift left (64)

QT: Use L-steps to get to the right end and release the weights. L-step or march home (32).

*QUICK DRILL

On the floor: Power squats for 1 minute. Mix it up by adding squats with knees, squats with kicks etc.

QUICK SET III

*QUICK COMBO

• Right, 4x Traveling knee lifts (16)
• Right, Do this sequence 3x (right/left/right): Triple stomp and step up on top (Rock To The Top); lunge 3x and exit (48)...changes lead each time.

Repeat left

**QT: As in set 1 (double step touches).

*QUICK STRENGTH

• 8x, Place right foot on step in lunge position, lunge down and up 4/4 count with reverse flys (64)
• 8x, Switch feet, lunge down and up 4/4 count with rows (64)

**QT: As in set 1 to replace the weights and move back home.

*QUICK DRILL

*4x: On the step, up and lunge 10x, exit and repeater knee 1x (32). (Total of 128 counts. May mix up the repeaters).

QUICK SET IV

*QUICK COMBO

• Right, 2x: V-step 2x, then on the floor, side lunge right/left/right/left (32)
• Right, 2x Basic (8)
• Right, 3x Combo repeater (24)

Repeat left

**QT: As in set 1.

*QUICK STRENGTH

*On the floor:
8x, 4/4 count, plies with biceps curls (64)
8x, 4/4 count, plies with triceps kickbacks (64)

**QT: As in set 1 to replace the weights and move back to the step. (32)

*QUICK DRILL

• 8x, V-step and 2 jacks (low impact releves 2x) with a right lead (64)
• 8x, V-step and 2 jacks (low impact releves 2x) with a left lead (64)

QUICK SET V

*QUICK COMBO

• Right, 3x Rocking horse (24)
• Left, Triple rocking horse 2x (40)*

Repeat left

Triple rocking horse:
1) left foot to step
2-7) 3 repeater hamcurl, stepping down right on count 7
8-13) lift the right knee, tap the step, lift the knee, tap the step, lift the knee, step on top right on count 13
14-18) repeater hamcurl
19,20) exit the step left/right.

**QT: As in set 1.

*QUICK STRENGTH

• 8x, on the floor, alternate knee lifts with biceps (32)
• 8x, on the floor, alternate hamcurls with triceps pressbacks (32)
• 8x, with feet planted on floor; upright row, at the top squeeze the elbows back, release hands in and lower (8 counts) (64)

**QT: As in 1 to replace the weights and move back to the step (32)

*QUICK DRILL

On the floor: Zig zag jumps for 1 minute. Low impact uses giant step touches. Pretend there is a box in front of you on the floor. Jump to the front right, front left, back right, back left. Switch directions halfway.

QUICK SET VI

*CARDIO COOL-DOWN

Repeat left. May repeat right/left if needed or repeat on the floor.

QUICK SET VII

(see separate post)

Add abdominals and back work.

Questions? Comments? Suggestions? Email me!

Sonia

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