Step and Sculpt

This class format is for a 30 minutes strait step class and 30 minutes of sculpt at the end.

STEP

Combo 1:

• 4 Right basics
• Knee glute squeeze corner to corner (4X)
• V-step right 4 times
• Jack 4X
• V-step left 4x
• Jack 4X
• Run right 8X
• V-step 2x grapevine right/left V-step 2X grapevine right/left
• * Power 15 2X*

Repeat sequence with left lead

* Power 15 is where one leg in on bench, other leg is down, You put your hands above your head and jump as high as you can keeping your feet in same position 15X Kind of like a jumping glute squeeze repearer, sure to raise the heart rate!

Combo #2 (more intensity)

• Turnstep 8X
• Turnstep with a knee 8X
• Charleston knee 6X
• A-step 6X
• Step and straddle 4X
• Knee jump straddle 8X
• Up lunge 8X
• Fast toe taps while straddling the step 16X
• Jump up on step and jump down into a squat 8X (still in straddle)

Repeat entire sequence with the charleston facing the other direction.

Intensity Interval for end

• 16 Mountain climbers
• March 8
• 16 Squat jumps march 8
• Speedskate 16 march 8
• Burpees 16 march 8
• Jack and jab 16 march 8
• Squat front kick 16
• High knees 16

Sculpt portion last 30 minutes
Using resistance bands have them partner up and do chest presses
One foot forward pressing out at the chest on your count, throw in some pulses, and butterfly presses

• Do the same partner drill for triceps together on your count.
• Do back same way, parters now face each other, spread apart and pull bands back like squeezing tennis ball in shoulder blades.

• Lunges across room for 8 pause and do 8 squats and 8 squat jumps and repeat lunges. Do this 6 x they will feel it!
• Biceps with weights, hammers, regulars, pulses to exhaustion
• Deltoids: place band under step and push upwards in military press, pulse, etc.
• Abs and some glute work and you are done!

Please note, this class is for individuals that can handle high intensity moves. I try to cue my students that they do not need to jump all the moves I do, they may do alternative versions to protect knees, joints, etc.

Good luck, hope it made sense

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