Early AM Step Blast

This is a class I teach at 6 AM - the medicine balls we use are small and more for increasing the cardio intensity than for actual strength. We add in leg or interval work to keep the heart pumping. Unfortunately, many of my early AM folks are not too choreo savvy so I have to keep it simple!

Warm Up

Using a Medicine Ball (small!)

• Step touch side to side, ball moves side to side.
• Keep the step touch, ball moves down left, up right.
• Back to side to side.
• Keep the step touch, ball moves down right, up left.
• Freeze feet - hold ball in center tight and abdominal twist.
• Turn left, rocking forward & back one arm row with ball, right arm (flex front foot, press back foot heel in).
• Twist again center.
• Turn right, repeat the one arm row rock.
• Center - hold ball center, squat down and up, press ball up as you come up onto the balls of your feet.

*Static stretches if you want (I usually do a bit for early am classes).

Step #1

• 2 Alternating leg lift backs (glutes) (8)
• 2 Alternating mambo/kick each corner (16)
• Repeater instep (knee, touch ankle inside) (8)

Floor interval/legs #1

• Hold small medicine ball, stand up on right end of step.
• Right leg squats off small end and returns up, right leg lunges back off back of step, and returns up. Press ball forward during lunge part and down during squat.

Repeat other side

Step #2

• Right mambo on corner (4)
• Repeater side leg/abduction on same (left) corner (8)
• V-step (left) (4)
• 2 Alternating rocking knees (16)

Build it, then repeat with combo #1

Floor interval/legs #2

Make the rocking knees L-step and turn into an interval - hopping L's.

Step #3

• 1 Basic, 1 V-step (8)
• Over and walk around (8)
• 2 Alternating rocking horses (16)

Tack on the other 2 combos.

We wind up the class with some band work and abs. I do 45 minutes of cardio so if the breakdown didn't take as long as expected, we use the legs and the bands (eg. squat with bicep curls, lunge with row, band squat & walk sideways, etc.) to keep the heart rate up.

We often alternate step & floor combos too but there just isn't a category here for that!

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