Sonia's Connect The Dots XV

This is a [Other] pattern from www.turnstep.com. (pattern 15920)

If you have not used a Connect The Dots routine before here is what it means: the first move in a combination is related to the last move of the previous combo. For example, the first move of combo 2 is connected to the last move in combo 1. Each strength and drill move is connected to the combo within that set. The final set connects it all together and may add toning and stretching that connects to the combos as well. I hope you enjoy this method. My class loves it and it is a great workout. The step part can be used on its own as a step class too.

You need a step with your choice of risers, a set of dumbbells that are heavy for you, and a mat. Step is horizontal and all combos are tapless, self-reversing, and 32 counts.

"Set 1"

Dot A: Combo 1

Repeat left

*Inner thigh walk-away, front kick, walk home:
1,2) step up right, inner thigh lift left,
3,4,5) walk back from the step left, right, left,
6) kick right - either to the front or to the side,
7,8) walk back to the step right, left.

Dot B: Strength

8x, L-Arms + abductor lift:
Begin with the right foot on the step and the left toes/ball of the foot resting on the floor; hold a dumbbell in each hand. The right weight is palm down on the front of the right thigh and left weight is palm in on the side of the thigh.
1,2) lift the right arm to the front and lift the left arm laterally (to the side); left leg abducts,
3,4) lower the arms to start, touch the left toes down.

Step to the floor as you lower from the eighth rep and do front lifts with both weights on 1,2,3,4 and lateral lifts with both weights on 5,6,7,8. Alternate for 24 counts (3 reps). Use the last 8 counts of the phrase to position the left foot on the step and the right toes on the floor. Left dumbbell on the front of the thigh, right dumbbell on the side of the thigh-opposite of above.

8x, L-arms + abductor lift.

Repeat front lifts and lateral lifts standing on the floor - use the full phrase (4 reps of 8).

Dot C: Drill

8x, L-step 1x, Inner thigh walk-away, kick, walk home 1x (128)

"Set 2"

Dot A: Combo 2

Repeat left

L-shape repeater:
1,2) step up right, kick the left leg forward,
3,4) tap down left, lift the left leg to the side (abduct),
5,6) tap down left, kick the left leg forward,
7,8) exit left and right.

Dot B: Strength

8x, Knee lift with biceps curls:
Begin with right foot on the step and the left toes/ball of the foot resting on the floor.
1,2) Lift the right knee + bilateral biceps curls,
3,4) left toes to floor, return arms to start.

Step to floor, hinge at the hips and execute reverse flyes 3x (4/4 count).

Use the last 8 counts of the phrase to take left foot to the step, rest the right toes on the floor and position the arms to repeat the first 32 counts on the opposite side.

Repeat the flyes for a full 32 counts (4x).

Dot C: Drill

L-shaped lunge & squat (128)

Start with the right foot at the left end of the step and the left foot back in a lunge position.

4x, lunge down and up using a 2/2 count (16). On the fourth lunge push with your left foot so that you end up with the left foot off the left narrow end.
4x, squat down/up using a 2/2 count (16). Push back to the lunge position on the fourth squat.
Repeat three more times for a total of 128 counts.

Go across the top 7x so that you end on the opposite narrow end. Use the last 4 counts of the phrase to postion the left foot on the step and the right foot back in the lunge position. Repeat the L-shaped lunge & squat set 4x (128).

May repeat the across the tops 8x or go to the next set.

"Set 3"

Dot A: Combo 3

Repeat left

*Knee slap repeater:
1,2) step up right, left knee lift,
3,) left foot to floor in a slight squat,
4,5) slap slap the thighs,
6) left knee lift,
7,8) exit left and right.

Dot B: Strength

8x, Ham curl + lateral triceps lift: begin with right foot on step, left toes/ball of the foot resting on the floor; end of the dumbbells are resting against the sides of the thighs with your palms turned back. Relax the shoulders and bend the elbows somewhat so that the weights are just below or above the hip joint. (32)

1,2) left leg ham curls as you extend the arms straight - the movement is from elbow to hand only, there should be no movement at the shoulder,
3,4) toes to floor, weights to start.

Step to floor and execute 6 rear V-lifts: dumbbells at thighs, with palms turned in (arms are straight). Lift the arms back in a V-Shape, return to start. (24 counts)

Use the last 8 counts of the phrase to position the left foot on the step and the right toes on the floor, dumbbells as above.

8x, Ham curl + lateral triceps lift. (32)

Step to the floor and repeat the rear V-lifts 8x. (32)

Dot C: Drill

16x, Knee Slap Repeater (128)

"Set 4"

Dot A: Combo 4

Repeat left

Dot B: Strength

8x, Glute squeeze + upright row: right foot on step, left to floor:
1,2) lift the left leg in a glute squeeze, pull the dumbbells up to chest height,
3,4) lower the toes to the floor, dumbbells to start. (32)

Step to the floor and do high rows 6x (wieghts in front of chest, ends together, elbows pointing toward side wall, pull the elbows back until you feel a squeeze between the shoulder blades-again use the last 8 counts to switch position on the step.

8x, glute squeeze + upright row. (32)

Step to floor and do 8 high or low rows.

Dot C: Drill

4x, on the step: step up right and left, lunge 10x, exit right and left + 1 Repeater. (128)

"Set 5"

Dot A: Connect the Combos

Run through the combos 2x - 4 x.

Dot B: Connected Cool Down (to be done on the floor)

Repeat left

Repeat the L-grapevines and replace the ham curls with knee lifts.

Repeat this as needed.

Dot C: Connected Abs & Back Work

Modified L-abs:

Lay supine on the floor with the right leg extended. Draw the left leg upward and place the sole of the foot near the knee. Right arm is overhead and the left arm is behind the hand grasping the right arm just above the elbow-the leg and arm position mimic each other.

8x, crunch in the above position-may slightly bend the knee of the extended leg if needed to maintain a neutral spine. (64)

Switch leg and arm positions and repeat. (64)

Turn prone. Position the legs as above (right extended, left drawn up), place the folded hands under the foreheadd and lift just the upper body 8x. (64)

Switch leg positions and repeat.

May repeat this sequence again as time allows.

That's it! Email any questions or comments.

Sonia



Added by Sonia Lee at 4:37 PM on Thursday, June 22, 2006 EDT. Add to favorites (view favorites)
(Email: sonia726@wildblue.net)
From: Texas (USA)
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