Step class #1

Okay, this step could be used as a whole class or just parts. This also includes other stuff than just step.

Part 1: warm up

• Start with a 8 count march (8 counts)
• Do 8 side touch (8 counts)
• Tap up on the bench with toe 8 times (8 counts)
• Heel digs on the bench 8 times (8 counts)

Note: add some stretches

Part 2: Cardio on the step

• Start with the basic right 2 times (total of 8)
• Then do basic left 2 times (total of 8)
• Then do corner knees starting with the right foot on the left side, do 3 more of theese (total of 16 counts)
• Ending on the right side do 1 grapevine so that you are at the corner of the bench on the left side (6)
• Now do 1 L-step ending at the left side of your bench (4 counts)
• Then do 1 across the top so that you end on the right side (4 counts)
• Next do 1 *Backward L-step (4 counts)
• Now you should be on the right side. Do a over the top (4 counts)
• Ending in the uppper right corner, do an A-step with the right leg leading (4 counts)
• Now do an A-step with the left leg lead (4 counts)
• Repeat last 2 steps
• You should be at the right upper corner. Do 4 K-steps with the left leg leading. (36 counts total)
• Do 1 over the top, left foot lead (4 counts)
• You will be on the lower right corner. Do 4 K-steps right leg leading. (36 counts)

Part 3: sculpt

Start on step with weights in hand

• Hammer curls for 30 seconds
• Arm curls for 30 seconds
• Chest flies for 30 seconds
• Bench press for 30 seconds
• Lunges off step for 1 minute and 30 seconds (alternating legs)
• Hammer curls for 30 seconds
• Chest flies for 30 seconds
• Lunge back with right leg and pulse for a minute
• Arm curls for 30 seconds
• Bench Press for 30 seconds
• Lunge back with left leg pulse for a miniute
• Hammer curls for 30 seconds
• Arm curls for 30 seconds
• Chest flies for 30 seconds
• Bench press for 30 seconds

Part 4: abbs and cool down

• 8 Sit ups
• 16 Pulses
• 8 Sit ups left elbow to right knee
• 16 Left elbow to right knee pulses
• 8 Sit ups right elbow to left knee pulses
• 16 Right elbow to left knee pulses

Add some stretches for cool down.

* Backwards L-step: the same thing as a L-step, just backwards.

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