Cardio Blast

Horizontal step/right lead/self-reversing

• 2 Glute lifts right (8)
• 2 Mambo squats right* (8)
• Floor shuffle right/left (8)
• 4 Jacks (8)

(Mambo squat- step right bench, then right wide/low squat on floor) Add extra squats/shuffles/jacks for higher intensity)

• Turnstep right/left (8)
• Charleston right (8)
• Over the top right/left (touch bench) (8)
• 2 Right step mambo (8)

(Add a segment of 30 seconds quick feet/double time mambo for extra intensity)

Vertical step/right lead/self-reversing

• K-step right (8)
• 4 Stomps right (forward up bench) (8)
• Run back on floor (along side step) (8)
• Diagonal across the top (4)
• 2 Jacks back (4)

(Repeat diagonal across the top & 2 jacks back for extra intensity)

Many times after a step pattern, I add an extra calorie blast section before we go to the next pattern. Examples are:

• 30 Seconds high knees
• 30 Seconds mountain climbers (hands on step)
• 1 Minute push-ups
• 30 Seconds jacks
• 30 Seconds drop-outs (hands on step)
• 1 Minute dips

Thanks for many great ideas!!!

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