Step Interval #2

This is a Step pattern from www.turnstep.com. (pattern 15982)

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:

(Repeat other leg)

Weight Interval 1:

Shake out legs and repeat sequence! - KILLER!

Cardio Interval 2:

Weight Interval 2:

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:

Shake out arms and repeat sequence

Cardio Interval 4:

(Repeat left lead)

Weight Interval 4:

(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.

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



Added by Chandra at 10:36 AM on Wednesday, August 2, 2006 EDT. Add to favorites (view favorites)
(Email: chandrab@cuerohospital.org)
From: Cuero, Texas (USA)
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