Cardio & Strength

Warm up

• Tap out single single double x2
• Squat out x2
• Mambo & pivot x1

• Lunge backs on one leg x8
• Hold on final one into calf stretch
• Bring that leg forwrad for hamstring
• March out and repeat on left lead

Cardio, right lead

• Step touch x4
• Double step x2
• Alternating knees x4
• 4 Knee repeater x4
• Mambo forward x8
• Side mambo x8

Add hopping mambo forward and side to bring up heart rate, breaking it from 8,4,2 and singles

Strength still on right lead

• Lunge forward 4 sets of 8 singles
• Iso lunges straight down and up with tempo variation

Example= single count down and up, down 2 up 2, down 4 up 4 then take back to 2's and singles

Start all over from cardio on left lead adding strength component in on left

Cardio

• Single jog x8
• Double jog x4
• Break it down and add
• Jacks singles x8
• Double jacks x4
• Power squats

Strength

• Single squats add tempo variations
• Pulse squats and turn into pulse lunges

Example= pulse squats x8 turning to lunge position and pulsing x8 back to squat then turn to pulse lunge on other side. Turn back to squat adding power hop squat forward with 2 hops back

That will get then burning

This is just an add on idea to your own class

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