Sonia's Strength & Endurance X

Equipment: step, light and heavy dumbbells, small (under 12 pounds), soft ball. SLOW music (under 124). I used 120 and it worked great.

Strength, upper body. Walking planks & push-ups:

• With hands on step and knees or toes on floor assume plank position with hands under the shoulders:
• 1,2) walk the right hand out to the side,
• 3,4) walk the left hand out to the side,
• 5,6) right in (under shoulder),
• 7,8) left in (under shoulder),
• Repeat a total of 8x.

• 4x: pushups, 4/4 count.

• Repeat walking planks moving left first.
• Repeat pushups.

• Stretch back (Childs Pose). Return to plank position, but place the hands close together under the center of the chest with fingers pointing forward.
• 8x, walk the hands out to shoulder width and back in right/left,
• 4x, pushups with the hands near each other under the center of the chest.
• Repeat walking out/in left/right beginning with hands close together.
• Repeat hands close together pushups.

Strength, lower body. Endurance, upper body with light weights:

Begin with the right foot on the step and weights positioned for biceps curls. The right foot stays on the step throughout.

• 8x:
• 1,2) tap up left, biceps curl
• 3,4) touch down left squatting into it slightly, lower the weights to start.
• Repeat a total of 8x (32 counts).
• 8x, Replace the tap with a knee up and overhead presses - squatting into the release again (32).
• 8x, Replace the knee with a kick front and lifts front - release with small squat (32).
• 8x, Replace the kick with an abductor lift and lateral lifts - STAY ON TOP as you release into squat (32).
• 8x, Replace the abductor lift with a hamstring curl and triceps kickbacks, returning squat to floor (32).
• 8x, Replace the hamstring with a glute squeeze and rear delt lift, release with small squat (32).

Before repeating on the opposite side do this sequence on the step for lower and upper body endurance holding optional light weights:

• 8x, traveling taps at the alternate corners with biceps curls (32)
• 8x, traveling knees/overhead presses (32)
• 8x, traveling kicks/front lifts (32)
• 8x, traveling abductors/lateral lifts (32)
• 8x, traveling ham curls/triceps kickbacks (32)
• 8x, traveling glute squeezes/rear delt lifts (32)

Repeat the lower body strength and upper body endurance with the left foot on the step. May repeat the endurance on the step with or without light weights. REMINDER: if using weights on the traveling step part the music must be slow!

Strength, back. Heavy weights standing on the floor, use 4/4 count:

• 8x, bilateral bent over rows, hinge at the hips, flat back, neutral neck, strong core (64),
• 8x, upright rows, stand tall with relaxed shoulders (64),
• 8x, bilateral reverse flyes, hinge at the hips, flat back, neutral neck, strong core (64),
• 8x, row standing tall, arms bent at 90, palms facing up, pull the elbows toward the back wall (64).
• May repeat sequence depending on class level and time.

Endurance, lower body. No weights, standing on the floor:

• 8x, alternate single heel digs (16)
• 8x, alternate taps to the side (16)
• Now do 4 of each (16)
• Now two of each 2x (16)
• 16x (128): staying balanced on the left leg and really reaching the heel forward and the toes way to the side:
• 1,2) heel front,
• 3,4) and touch toe in,
• 5,6) touch toes to right side,
• 7,8) touch toes in,
• Step touch 4x, and single single double ham curl 3x (32),
• Repeat the 16x sequence standing on the right leg.

Strength, upper body, endurance, lower body holding heavy weights. Calf raises and butterflies (aka, chest press):

• 8x - 16x, Begin with your feet a comfortable distance apart, weights lifted to the front at shoulder height with elbows bent at 90, palms facing each other:
• 1-4) lift the heels as high as you can and open the arms to the side turning the palms forward.
• 5-8) lower the heels slowly returning the weights to start.

Endurance on the step with light weights down at your sides:

• 8x, L-step taps with shoulder shrugs, walk to exit. (128)
• 1,2) up right, tap up left, shrug the shoulders up,
• 3,4) step off the end left, tap the down righ, press the shoulders down,
• 5,6) step up right, tap up left, shrug the shoulders up,
• 7,8) exit left and right returning shoulders to neutral.

Strength, upper body sequence using heavy weights:

• 8x, rotating biceps curls (128)
  1,2,3,4) curl up to shoulders turning the weights so that palms are forward at the top,
  5,6,7,8) lower to thighs without turning
  1,2,3,4) curl to shoulders with palms forward, turning as you lift so palms are toward shoulders
  5,6,7,8) lower to thigh without turning.
• 8x, overhead presses, 4/4 count (64)
• 8x/16x, overhead triceps, mixing up the counts to total 128.
• 8x, hammercurls, 4/4 count (64)
• 8x, bent arm lateral lifts, 4/4 count (64)
• 8x, rear delt lifts (aka, straight back arm lifts) - alternate the palms facing the back and palms facing body (64)
• May repeat sequence.

Endurance, on the floor with optional light weights, weights begin down at your sides, palms facing thighs:

• 8x, double step touch or grapevine right/left. As you move right bring the weights out to the side, arms straight with palms forward; move the weights over head, slightly crossing the wrists (optional on the cross part). As you move left, lower the weights to start, keeping the arms straight (64).

• Just the feet, double step touch right/left, 3x single single double step touch (32)

• 8x, weights are in front of thighs with palms facing thighs: repeat the double step touch/grapevine thingy with the weights lifting front (may cross at wrists) as you move left, lower the weights as you move right (128)...keep the lift below chest high.

Lower body sequence - take your light weights and small ball to the step with you.

• Lying with your torso prone on the step or from hands and knees position on the mat:
• 8x-16x, place a small ball behind the right knee and squeeze it there using the calf and the hamstring. Lift the bent leg until the knee is even with the hip, lower knee to floor. Foot is lightly flexed, count is 4/4 (64-128)
• 8x-16x, switch sides and repeat (64-128)

• Turn supine and move your body farther onto the step so just the legs hang off. Lift your head to a position where you can maintain core stability (whatever is neutral alignment for you) and do flutter kicks 32x or as desired. May place/hold weights comfortably on chest.

• Now scoot onto the step so that you can place your feet on the step with your knees bent. If you are too tall place the feet on the floor near the end of the step. Again, maintain neutral core alignment.
• 8x, crunch 4/4 count with optional light weights together on the chest (32)
• 8x, open the arms to the side, weights toward the ceiling, bring the right weight up and over moving it in an arc toward the left side. Use the oblique muscles to move you. The head and shoulders will lift from the step as you turn. The weight does not have to come to the floor just towards the opposite side. Use 8 counts to get there and 8 counts to open back to start. Option of doing this without the weights.
• 8x, repeat on the left.
• May repeat sequence.

• Still lying on the step, place the weights on the floor.
• 32x, extend the right leg to desired height; squeeze the buns to lift the hips and lower the hips 2/2 count (128)
• Place your small ball between your knees and do inner thigh squeezes, 16x slowly (2/2 count), 32x quickly (1/1 count). Repeat. (128)
• 32x, extend the left leg and repeat the bun squeezes (128).
• May repeat the inner thigh squeezes.

• Extend both legs straight up with the small, soft ball between the knees; option of keeping knees lifted and bent at 90 degrees.
• 1-2) pull/bend knees in towards chest
• 3,4) extend the legs straight up
• 5,6) lift the hips up without swinging the legs (feet go straight toward ceiling).
• 7,8) lower hips
• Repeat a total of 8x. Option of having the head lifted, arms rest on step or over chest.

That's it! Hope you can use some of this. Email any questions or comments, but most of all - ENJOY!

Sonia

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