Sonia's 3-2-1 Workout #1

This is a [Other] pattern from www.turnstep.com. (pattern 15821)

This workout combines step, strength, and core work in a 3 minute (cardio), 2 minute (strength), 1 minute (core work) ratio. There are some elements of Yoga included at the end.

This particular workout is not for beginning steppers. Check back as I will be posting some that have simpler step combos.

Equipment: Step with choice of risers and one pair of dumbbells.

***3: Step Combo, 3 minutes

**2: Strength Combo, 2 minutes

*1: Standing Core Work, 1 minute

***3: Step Combo, 3 minutes

**2: Strength Combo for 2 minutes

*1: Standing Core Work, 1 minute

Note; use your abs by consciously pulling the belly button toward the spine as you lift the knee, but not bending forward. Cue to flatten and draw in the belly.

***3: Step Combo for 3 minutes

**2: Strength Combo, 2 minutes

*1: Standing Core work for 1 minute

Note: Cue tight abs, relaxed shoulders, neutral neck, long arms; use the obliques/core musculature to move you.

***3: Step Combo, 3 minutes

Repeat left

**2: Strength Combo, 2 minutes

*1: Standing Core Work, 1 minute:

***3: Step Combo, 3 minutes.

Combine the 3 combos adding extra moves if needed. Weave them together too.

**2: Cardio Cool Down for 2 minutes

*1: Standing Upper Body Stretches for 1 minute.

***3: Sun Salutations for 3 minutes.

**2: Stork Pose right for 30 seconds and left for 30 seconds. Dancer Pose right for 30 seconds and left for 30 seconds.

*1: Mudra Pose for 30 seconds. Mountain Pose for 30 seconds.

Enjoy...email any questions or comments!



Added by Sonia Lee at 3:16 PM on Thursday, April 20, 2006 EDT. Add to favorites (view favorites)
(Email: sonia726@wildblue.net)
From: Texas (USA)
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