Sonia's Connect The Dots XVI

Each **Set** contains a horizontal, 32 count, self-reversing step combination, a strength combination, and a drill. Within each set the strength combo and the drill are connected to moves within the combination. Each **Set** is connected to the next set by the first and the last move in the combo. For example, the first move of combo 2 is a variation of the last move in combo 1. The fourth **set** connects everything you have done during the workout.

**Set I**

Dot A: Combo I

• Right, 1x Rocking stomp on top* (10) Note: option of 8 marches on top of the step.
• Right, 1x Double glute squeeze (rear leg extension) repeater (6)
• Left, 2x Mambo (or pivot cha cha cha, pivot cha cha cha) (8)
• Left, 1x Split basic

Repeat left

*Rocking stomp on top:
1,2) up right, up left,
3,) right steps out wide on top as left lifts (rock/stomp onto the right foot on top),
4,5) step into center of step left and right,
6) left steps out wide on top as right lifts (rock/stomp onto the right foot on top),
7,8) step into center of step right and left,
9,10) exit right and left.

OPTION: if your class isn't ready for cross phrasing you can march on top for 6 counts, exit right and left, then do a repeater of your choice.

Dot B: Strength

• Facing front, place the left foot on the step and the right foot on the floor. Use heavy dumbbells which are resting against the outside of the thighs with the palms turned back.
• 8x, Glute squeeze plus rear delt lift, 4 counts up, 4 counts down - keep left foot on the step throughout (64)
• Step to floor. 8x, Low rows, palms facing, 2/2 count (32)
• With right foot on step and left foot on floor:
• 8x, Glute squeeze plus rear delt lift, 4/4 count - keep right foot on the step throughout (64)
• Step to floor: 8x, high rows, 2/2 count. (32)

Dot C: Drill

• 8x, Run on top 8x, exit, double glute squeeze (see *Note) (128)

*Note: do double glute repeater 2x, then do other double repeaters 2x each.

OPTION: for no cross phrasing do the run on top 6x and one repeater. Again, mix up the repeaters you use.

**Set II**

Dot A: Combo 2

• Right, 2x, Basic (8)
• Right, 1/2 L-step with knee lifts or kick front/side/front instead of taps (4)
• Right, 2x, Across the top (8)
• Right, 1/2 L-step, exiting home left/right (4)
• Left, 2x, Traveling hamcurl (aka corner to corner) (8)

Repeat left

Dot B: Strength

• With the right foot on the left end of the step, left foot on floor, and medium to heavy dumbbells:
• 8x, L-Squat/arms,
  1-4) Slow squat, the right arm lifts front, left arm abducts - palms down,
  5-8) Lift from the squat keeping feet in place, dumbbells to thighs (64)
• Step to the top of the step with the feet wider than hip distance apart. (take 32 counts to adjust)
• 8x, Slow squats - the weights are held comfortably and just add to the work load. Try mixing up the counts up/down. (64)
• Step the right foot off the left end and repeat the L-Squats 8x. Now the left arm lifts to the front and the right arm abducts. (64)
• Step to the top of the step, feet hip width apart. 4x - 8x, Lift and lower both arms front (Counts 1-8); abduct and lower both arms (Counts 9-16). (64-128)

Dot C: Drill

• 8x, 1/2 L-step with knees or kick front/side/front, 2x across the top, 1/2 L-step home (128)

**Set III**

Dot A: Combo 3

• Right, 1x Repeater ham curls (8)
• Left, 2x Traveling knee lift (8)
• Left, 2x Double stomp, single stomp (8)

Repeat left

Dot B: Strength

• Facing front, place the left foot on the step, hold heavy dumbbells in position for biceps curls.
• 8x, Knee lift and biceps curl, 4/4 count - keep left foot on the step throughout (64)
• Step to the floor. 8x, Overhead press, 4/4 count (64)
• Place right foot on step and left foot on floor: 8x, Knee lift and biceps curl, 4/4 count - keep right foot on step throughout.

Dot C: Drill

• 4x, 2x Travel knees, 1x hamcurl repeater (64)
• 4x, Double stomp, single, stomp + 1 repeater of choice (64)

**Set IV**

Dot A : Connect All The Combos

Run through the combos one to two times on each lead. Weave the combos one to two times.

Dot B: Connect All The Strength Moves

Standing on the floor holding the medium dumbbells, use 2/2 count or 4/4 count:

• 4x, Squat in place (16)
• 4x, Rear delt lift (16)
• 4x, Low rows (16)
• 4x, L-arms with right arm front, left arm laterally (16)
• 4x, L-arms with left arm front, right arm laterally (16)
• 4x, Biceps curls (16)
• 4x, High rows (16)
• 4x, Overhead presses (16)

Dot C: Connected Cool-Down

• Right, 4x Basic (16)
• Right, March on top 8x, exit right/left (10)
• Right, Double glute squeeze, exit left/right (6)
• Left, 4 Mambos (16)
• Left, 4x Double step touch on the floor (16)

Repeat left. Repeat right and left, changing the Double Glute Squeeze to a different Double Repeater move.

Email any questions or comments.

Sonia

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