Step Interval #2

I do an hour Step N' Sculpt Class and to change it up a bit, we have started working with intervals. 5 minutes cardio/5 minutes weights. Sometimes the intervals aren't exactly 5 minutes, but that's the idea.

Start with a horizontal step, right lead. For the sculpt interval: we use hand weights or a weighted bar.

Cardio Interval 1:

• Horseshoe *
• Rocking horse (step, ham curl, step down, knee lift)
• Hopturn (tap out of the hopturn- want to be on left lead for L-step)
• L-step on west end
• A-step
• 1 Knee lift

(Repeat other leg)

Weight Interval 1:

• Squats with bar on shoulders (or weights in hand)
• Squat down and up 8x - 2 sets
• Squat down 2, up 2 8x
• Squat down and up 8x
• Squat down hold- come halfway up, and all the way down 8x

Shake out legs and repeat sequence! - KILLER!

Cardio Interval 2:

• Figure 8 **
• Corner to corner knees 2x
• Corner to corner kicks 2x
• Corner to corner repeater knee kick knee 2x

Weight Interval 2:

• Weighted bar/ dumbells - dead lifts and rows
• 1) Dead lifts 8x 2 sets
• 2) Dead lift down- row 1x - up (8x)
• 3) Dead lift down- row 3x-up (4x)
• 4) Dead lift down- row 8x-up (1x)
• 5) Dead lifts 8x
• (repeat 2-5 with a wide grip on the bar, or a wide row with hand weights)

Cardio Interval 3:

Combine Combo 1 and 2 : I usually go over 1, then go over 2, then put together 3 or 4 times

Weight Interval 3:

• Shoulder: upright rows/shoulder press
• Upright row 8x 2 sets
• Shoulder press 8x 2 sets
• Shoulder press (slow-2 up, 2 down) 8x

Shake out arms and repeat sequence

Cardio Interval 4:

• Split basic right
• Hopturn right
• Hopturn lf
• Split basic right
• I-step (switch legs) (up, up, jack, down, down, jack)

(Repeat left lead)

Weight Interval 4:

• Biceps/lunges
• Bicep curls 8x 2 sets
• Halfway up and down 8x
• 1/2 Down and back up 8x
• Bicep curls 8x
• Bicep curls (slow and squeeze) 8x (up 2, down 2)

• Right leg- lunge (right leg in front of left)
• Lunge down and up 12x
• LUnge slow 8x (down 2, up 2)
• Lunge down and up 8x

(repeat left leg in front)

Cardio Interval 5:

Combo 1, 2, and 3 together
-Cool down so you can take the class to the floor

Weight/floor interval

I usually finish with chest/triceps/ and then abs. This can be done as a bench press laying on step, dips, pushups, etc.

• Push ups- wide arms on step-on knees or toes for advance participants
• Pushups 8x 2 sets
• Slow pushups 8x (down 2, up 2)
• Walk hands in to shoulder width
• Pushups 8x 2 sets
• Slow pushups 8x (down 2, up 2)

On floor for your favorite ab routine!

* Horse shoe: start like a turnstep (step on right corner with right foot, step on left corner with left foot) Straddle down (right,left-facing east wall) finish like a turnstep facing back wall - step on step right,left-tap down to exit back of step

** Figure 8: Repeater knee (3 knees) around left corner to back of step, straddle down (left,right), Repeater 3 knees around right corner to back of step, straddle down (right,left) - exit into corner to corner knees

< < Previous Step pattern - Next Step pattern > >

	Main page - Moves - 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