Sonia's One + One + One + Power Surge

This is a [Other] pattern from www.turnstep.com. (pattern 16199)

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

*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

Repeat left

Repeat left

One Minute Strength

Two Minute Cardio

Repeat left

Repeat left

Two Minute Strength

Three Minute Cardio

Repeat left

Repeat left

Three Minute Strength

Power Surge Cardio

(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

Two Minute Cardio

Repeat left

Repeat left

Repeat left

Two Minute Strength

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

Repeat left

One Minute Strength

Email any questions or comments.

Sonia



Added by Sonia Lee at 12:36 PM on Saturday, November 25, 2006 EST. Add to favorites (view favorites)
(Email: sonia726@wildblue.net)
From: Texas (USA)
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