Xtreme Training

This is a drill-style interval training class. Perfect for non-steppers because there is no choreography-no thinking, just a great workout! The first move in each 5 minute set (*) is high-intensity work for 1-2 minutes, depending on fitness levels. It should leave them gasping for breath. The next 3-4 minutes are steady state aerobics. With a warm-up, cool-down and abdominal work at the end, this is a one hour class. I use music at 135 bpm.

Set 1 (using a bench with 2 risers)

• Basketball jumps-6 leaps straight up, followed by 4 marches in place
• Heel digs with alternating bicep curls, then speed bag arms
• Jumping jacks and power jacks
• Lunges on top of the bench

Set 2 (holding light weights)

• Squats + bicep curls with alternating knee lifts. Progress to alternating kicks.
• Basic on the step with bicep curls.
• Lunges on the floor with bicep curls
• Hamstrings on step, corner to corner, with bicep curls

Set 3

• Shuffle slide side to side, add in football runs
• "Jumprope" in place
• Knee lifts on the floor with overhead pulldowns
• Front kicks

Set 4 (holding light weights)

• High knee jog
• Basic on step with overhead press
• V-step while jabbing arms in synch with feet (jab out right arm, left arm, then bring both arms in on the in-in foot move)
• Hold feet still while alternating jabs

Set 5 (take the bench off risers and turn in vertically)

• Bench crosses, stepping up on bench and tapping down on the other side. Progress to mogul hops over bench
• Jog in place
• Grapevines with jumping jacks
• Pendulum legs

Enjoy!

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