Sonia's One + One + One + Power Surge

The spark for this idea came from a discussion on the moves board in which Christine offered her interpretation of an interval class. She emailed me her format and I tweaked it for my class and this is what came out of it. Thanks Christine - you rock!

You need a step with choice of risers and one or two sets of dumbbells - whatever is medium and heavy for you. Some moves may require the mediums, some the heavy - make suggestions as needed.

There is no breakdown of each combo involved. Every move that will be used on the step is addressed in the warm-up, so that is where you teach them and prepare them for the combos.

Even though it is simple it really moves along. Don't worry if you can't remember the exact layout - this class lends itself to improvisation very well.

Warm-up

• 4x: 3 Basics + 5 step touches* (128)
• 4x: 3 Basics + 5 knee lifts (128)
• 4x: 3 Basics + 5 ham curls (128 )
• 4x: 3 Mambos + 5 abductors (128)
• 4x: 3 Mambos + 5 adductors (128)
• 4x: 3 V-steps + 5 kicks (128)
• 4x: 3 V-steps + 5 glutes (128)
• 8x: L-step (64)
• 4x: Rocking horse or repeater (32)
• 4x: Tap 'n' clap repeater (32)

*NOTE: throughout this workout the step touch is done on the step:
1,2) step up right at left corner, tap up left,
3,4) walk down left and right.
Repeat as combo demands.

One Minute Cardio

• 2x, Step touch alternate corners (8)
• 3x, Tap 'n' clap repeater (24)..step up right, tap up/down/up/down/up, exit left/right. Clap on each tap up.

Repeat left

• 2x, Knee lifts (8)
• 3x, Repeater knees (24)

Repeat left

One Minute Strength

• 4x, Butterfly (aka chest or pec press) + overhead press, 8/8 count (32)
• 12x, Butterfly + overhead press, 4/4 count (96)

Two Minute Cardio

• Repeat the One Minute Cardio and add:
• 2x, Ham curl (8)
• 3x, Hamcurl repeater (24)

Repeat left

• 2x, Abductor (8)
• 3x, Abductor repeater (24)

Repeat left

Two Minute Strength

• Right foot on step, left foot on floor, just holding the weights wherever it is comfortable:
• 8x, Lunge down/up 4/4 count (64)
• 8x, Switch to left foot on, right foot off, lunge down/up 4/4 count (32)

• Standing on floor or on top of the step:
• 8x, Bent over rows, 4/4 count (64)
• 8x, Reverse flyes, 4/4 count (64)

Three Minute Cardio

• Do the One & Two Minute Cardio as above and add:
• 2x Kick (8)
• 3x Kick repeater (24)

Repeat left

• 2x Glutes (8)
• 3x Glute repeater (24)

Repeat left

Three Minute Strength

• 16x, Alternate sides, squat to 4/4 count (128)..may hold weights at sides
• 16x, Bilateral biceps curls, 4/4 count (128)
• 16x, Bilateral triceps kickbacks, 4/4 count (128)

Power Surge Cardio

• 8x, Kickin' L-step (64)*
• 4x, Up & lunge 10x (tap back - really reach back and punch alternate arms forward), exit + 1 repeater (each one is 32 counts and self-reversing) (128)
• 8x, 4 stomps moving along the edge of the step + 1 repeater (each one is 16 counts and self-reversing) (128)
• 1x, 6 Power basics or variations, right lead + 1 repeater (32)
• 1x, 6 Power basics or variations, left lead + 1 repeater (32)

(Do Not Repeat)

Kickin' L-step:
1,2) step up right, kick forward left,
3,4) tap down left, abduct left,
5,6) tap down left, kick forward left,
7,8) exit left and right

Power Surge Strength

• On the floor:
• 8x, High rows with abductor lifts (32)
• 8x, Squats with front lift (64)
• 8x, Biceps with knee lifts (32)
• 8x, Overhead press with front leg extension (32)
• 8x, Glute squeeze with rear press (32)
• 8x, Triceps with ham curls (32)
• 8x, Low rows with a march in place (32)
• 8x, Walking lunge leading right (64)
• 8x, Walking lunge leading left (64)

Two Minute Cardio

• 3x, V-step (12)
• 3x, Abductor lift (12)
• 2x, Mambo (8)

Repeat left

• 3x, V-step (12)
• 3x, Abductor lift/aka soccer kick (12)
• 2x, Mambo (8)

Repeat left

• 5x, L-steps (40)
• 3x, Rocking horse (24)

Repeat left

Two Minute Strength

• 16x, Plie 4/4 count (128)..holding the weights
• 16x, Upright row, 4/4 count (128)..hold the plie postion

One Minute Cardio (this also serves as the cardio cool-down)

• 2x, Glute (8)
• 2x, Kick (8)
• 2x, Abductor lift/aka soccer kick (8)
• 2x, Abductor lift (8)
• 2x, Step touch (8)
• 1x, Hamcurl repeater or rocking horse (8)
• 2x, Mambo (8)
• 2x, V-step (8)

Repeat left

One Minute Strength

• 8x, Bent arm lateral lifts, 4/4 count (64)
• 8x, Rotator cuffs, 4/4 count (64)

Email any questions or comments.

Sonia

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