Sonia's 3-2-1 Workout #1

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

• Right, 1x, Stomp, straddle, stomp, rock back (aka, curb walk or party walk) (8)
• Right, 1x, Diagonal walk (2)
• Right, 1x, Straddle down, right/left (2)
• Right, Cross the right foot over the left on the floor (1)
• Left, Step the left foot to the side (1)
• Right, Cha cha cha turning to the step (2)
• Left, 1x, Rocking horse (8)
• Right, 1x, Rocking Horse (8)
• Repeat left

**2: Strength Combo, 2 minutes

• Begin with the right foot on the step and the left foot on the floor in preparation for a lunge (may hold weights for added work load):
• 8x: Lunge down and up 2/2 count (32) On the last lunge, keeping the right foot on the step turn to face the side/left wall, feet wide, toes turned out.
• 8x: Plie down and up 2/2 count (32) On the last plie, keeping the right foot on the step turn to face the back wall preparing for lunges.
• 8x: Lunge down and up 2/2 count (32) On the last lunge, keeping the right foot on the step turn to the same side wall as before.
• 8x: Plie down and up 2/2 count (32)
• Take the right foot off the step and come to standing behind your step.
• Repeat the sequence with the left foot on the step.

*1: Standing Core Work, 1 minute

• Feet together, shoulders relaxed, standing tall with the arms extended overhead, palms together. Keep the arms straight throughout:
• 1-4) Inhale extending through the fingertips
• 5-8) Exhale, lowering the left arm and leaning to the left; right arm stays extended overhead, keep the shoulders relaxed and do not bend the right arm.
• 9-12) Inhale bringing the left arm up.
• 13-16) Exhale lowering the right arm and leaning right , extending through the left fingertips, keeping shoulders relaxed and arm straight.
• Alternate this move for 128 counts/1 minute. If you are using music with a bpm faster than 128 you should slow this sequence down.

***3: Step Combo, 3 minutes

• Right, 2x, Charleston kick (8)
• Right, 1x, Double ham curl, walk back around the end (8)
• Left, 1x, Knee lift straddle down (4)
• Right, 1x, Knee lift, exit left/right so the left side is to the step (4)
• Left, 2x, Scissor over (8)
• Repeat left

**2: Strength Combo for 2 minutes

• Balancing push-up: assume pushup position from knees with hands on step - be sure to keep the head above the heart and to have a nice diagonal line from the top of the head to the knees. Because of the lifting element the heart rate will not drop significantly. Hands should be slightly wider than hips with the fingers forward.
• 1-4) Begin to lower chest toward step.
• 5-8) Hold for 4.
• 9-12) Lift and at the same time extend the right arm straight forward from the shoulder.
• 13-16) Hold for 4.
• Repeat, lowering with both arms and extending the left arm during the hold. Repeat for 1 minute, 4x on each side.

• Turn over and get into position for triceps dips with hands on the step.
• 1-4) Lower down.
• 5-8) Hold for 4.
• 9-12) Push up extending the right leg.
• 13-16) Hold for 4.
• 17-20) Lower down placing the right foot back on the floor.
• 21-24) Hold.
• 25-28) Push up extending the left leg.
• 29-32) Hold.
• Repeat, alternating the lifted leg. Do 4x on each side.

*1: Standing Core Work, 1 minute

• Stand with feet about 8 inches apart and a dumbbell in each hand. Place the weights comfortably on top of the shoulders with the elbows extended to the front.
• 1-4) Without lowering the elbow lift the right knee towards the elbow, semi-crunching the core (see note).
• 5-8) Lower the right foot, uncrunch.
• Repeat left. Repeat right and left a total of 8x each side.

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

• Do combos 1 and 2 together adding extra movements from each combination to fill the time. I.E., after completing combo 1 right add 32 counts of one or two of the moves before doing it on the left.

**2: Strength Combo, 2 minutes

• 8x: Twisting row; holding a dumbbell in each hand, stand with feet shoulder width apart and lean slightly forward from the hips. Arms are down at your sides with the palms facing the legs.
• 1-4) Pull elbows back toward ceiling rotating your palms up and squeezing the scapulae together. Palms head towards armpits.
• 5-8) Release to start.

• 8x: Weighted T-squat; begin standing with feet slightly apart, arms down at sides with dumbbells facing thighs.
• 1-4) Squat lifting arms to front palms facing.
• 5-8) Hold squat and open the arms straight to the sides.
• 9-12) Return arms to front.
• 13-16) Lift from squat lowering the arms to sides, palms in.

*1: Standing Core work for 1 minute

• With a dumbbell in each hand, arms at sides, palms facing thighs:
• 1-4) lean right sliding the dumbbell down the thigh toward the knee.
• 5-8) come center
• Repeat left. Repeat right/left for one minute.

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

***3: Step Combo, 3 minutes

• Right, 1x, Mambo and walk/shuffle forward around the end (8)
• Right, Repeat the first 8 counts (8)
• Right, L-step of choice (8)
• Left, 2x Traveling abductor lift (8)

Repeat left

**2: Strength Combo, 2 minutes

• Crisscross curls: begin with feet hip distance apart and knees soft, a dumbbell in each hand and arms down at sides palms facing forward.
• 1-4) Curl the right dumbbell up toward the left shoulder.
• 5-8) Lower to start.
• 9-16) Curl the left dumbbell up toward the right shoulder.
• Do 8x on each side (128)

• Crisscross extensions: standing as above extend the arms forward with the palms facing the thighs. The weights should be about 12" from the thighs. Relax the shoulders and stand tall. Movement is from elbow to hands only.
• 1-4) Bend the elbows so that the right hand is over the left elbow and the left hand is below the right elbow.
• 5-8) Extend dumbbells to start.
• Repeat for 1 minute (128), changing the position of the over/under hands each time.

*1: Standing Core Work, 1 minute:

• 8x, Breathe and zip: Stand tall with feet slightly apart, shoulders relaxed and arms hanging loosely at sides.
• 1-6) Inhale, consciously begin to zip yourself into a tight pair of pants beginning at the pubic bone and ending at the navel.
• 7-12) Hold.
• 13-16) Contro the exhale and unzip.

***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!

< < Previous [Other] pattern - Next [Other] pattern > >

	Main page - Moves - Videos - Music - TBB - Wearables!
	Patterns: Disclaimer / Search / Stats / RSS / Add
	View patterns by month May 2008 April 2008 March 2008 February 2008 January 2008 December 2007 November 2007 October 2007 September 2007 August 2007 July 2007 June 2007 May 2007 April 2007 March 2007 February 2007 January 2007 December 2006 November 2006 October 2006 September 2006 August 2006 July 2006 June 2006 May 2006 April 2006 March 2006 February 2006 January 2006 December 2005 November 2005 October 2005 September 2005 August 2005 July 2005 June 2005 May 2005 April 2005 March 2005 February 2005 January 2005 December 2004 November 2004 October 2004 September 2004 August 2004 July 2004 June 2004 May 2004 April 2004 March 2004 February 2004 January 2004 December 2003 November 2003 October 2003 September 2003 August 2003 July 2003 June 2003 May 2003 April 2003 March 2003 February 2003 January 2003 December 2002 November 2002 October 2002 September 2002 August 2002 July 2002 June 2002 May 2002 April 2002 March 2002 February 2002 January 2002 December 2001 November 2001 October 2001 September 2001 August 2001 July 2001 June 2001 April 2001 March 2001 February 2001 January 2001 December 2000 November 2000 October 2000 September 2000 August 2000 July 2000 June 2000 May 2000 April 2000 March 2000 February 2000 January 2000 December 1999 November 1999 October 1999 September 1999 August 1999 July 1999 June 1999 May 1999 April 1999 March 1999 February 1999 January 1999 December 1998 November 1998 October 1998 September 1998 August 1998 July 1998 June 1998 May 1998 April 1998 March 1998 February 1998 January 1998 December 1997 November 1997 October 1997 September 1997 August 1997 July 1997 June 1997 May 1997 April 1997 March 1997 February 1997 January 1997 December 1996 November 1996 October 1996 September 1996 August 1996 July 1996 June 1996 May 1996 (earliest)	View patterns by type Body Sculpting Cycling BoxAerobics Stability Ball Step Hi/Lo (floor) Abs Quad Step Warmup/Cooldown Double Aquatic Funk Slide Other