Thigh and Glute Burn
This is a
Body Sculpting pattern from
www.turnstep.com.
(pattern 15448)
Step is horizontal
- Start behind your bench doing alternating lunges stepping onto and off of bench (16)
- Single forward lunges right leg (16)
- Single forward lunges left leg (16)
- Move to right side of bench (short side). Do 8 squats (left leg on bench, right leg a half-step behind left to keep it safe)***
- Add extension to squats - lift right leg forward and back down (24)
- Change extension to abductor lift (24)
- Move to left side of bench (short side). Do 8 squats (right leg on bench, left leg a half-step behind left to keep it safe)***
- Add extension to squats - lift left leg forward to and back down (24)
- Change extension to abductor life for left leg (24)
- Move back behind step and step onto bench.
- Lunge backward right/left alternating (16)
- Come off bench, do 16 plie squats.
You have to really stress the safety of the squats, I sometimes have students who don't want quality they quantity. I constantly remind them that our knees take enough pounding they don't need excessive strain.
My class hates it when we start these, but I have students who have stuck with it and have really seen marked results in the leanness of their quads.
Added by
Tina
at 2:32 PM on Thursday, September 29, 2005 EDT.
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From: Waynesville, Missouri (USA)