Willy's Peasy Hi Lo Cardio

Cripes, my first post. Knocked this up just before class today, it mostly worked a treat - I teach mixed ability so usually plan to teach low and give intermediate/high options and encourage people to work as hard as they can, teaching from different parts of the class and reinforcing technique.

Final Pattern (Low) - Cut to 6 x 32 counts (ie Block 1 right lead, Block 2 left lead, Block 3 right lead, to then repeat on L, right and left):

Block One (Right lead)

• Walk forward x 4 (right lead) (1-4)
• Side lunges, reaching left and right x 6 (5-16)
• Leg curls back x 4 (step right, curl left etc) (17-24)
• Box step x 1 (right) (25-28)
• Calf raise x 2 (29-32)

Block Two (left lead)

• Knee raise x 4 (all on left side) (1-8)
• Knee raise x 4 (all on right side) (9-16)
• Knee raise x 4 (left, right, left, right) (17-24)
• Half jacks x 4 (25-32) - does require a 'tap' (=gasp!!=)

Block Three (right lead)

• Double grapevine (to the right, turning to face back half way) (1-8)
• Box step x 2 (don't care which lead!) (9-16)
• Double grapevine back (going right, turn to face front half way) (17-24)
• Leg curls - single, single double (25-32) (this last move taught as 4 leg curls in the breakdown)

Repeat all 3 blocks on other sides

It's so easy, there's no need to break it all down for you, but here are the higher options:

Block One

• Jog forward, don't walk - arms reaching up even better
• Jump the side lunges, big arms
• The stickiest part of this routine is coming out of the side lunge and remembering to STEP FIRST then leg curl - but exaggerated teaching helps!
• For higher level, jump the leg curls back, with high arms pulling down
• Jump the box step
• Big arm circles on the calf raise

Block Two

• Travel the 4 knees to one side as much as room will allow
• And travel them back!
• If you're working low, no jumping, stay on the spot, but still get the knee UP and use big arms
• Jump all the knees and do FULL Jacks - heels down! (the latter being more natural to flow into the last block than 1/2 jax)

Block Three

• A lower option could be 2 x side steps and not turn to face the back
• Instead of 2 box steps, wait for it, you could do 1 box 1 pivot - zoiks!
• Jump the leg curls!!

Hope that's an easy-ish take-away routine for someone.

I'm interested to see if anyone has any Pregnancy Exercise routines.

Get in touch if you like.

Willy

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