Interval Step

We do a lot of intervals to change up our step class. They seem to like not always doing choreographed routines.

Each interval lasts 45 seconds to 1 minute. We usually switch leads halfway through if needed...

Cardio #1

• V-step, jump in, jump out, jump in, clap, down, down (8 counts)
• Knee repeater, straddle bench (8)
• Up, up, 6 side lunges, straddle down (16)
• Wide run (with feet straddling bench)
• Toe, toe on the bench
• Alternating back extensions
• Knee off the end, knee home

Cardio #2

• Jogging basic
• Up jack, down jack (8 counts)
• Turnstep + charleston touch back (8 counts)
• Over the bench
• Alternating side kicks on the center of the bench
• Up, up, lunge back for 2, down (8)
• 2 Ham curls on the bench, 2 on the floor (8)
• Step stomp
• Lunges on the bench (right side only, then left)

I usually do toning between the two cardio cycles and finish up with abs at the end.

Thanks to everyone who posts ideas!!

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