Interval using step

2 minutes cardio drills (odd numbers) 1 minute. toning drills (even numbers) NEED: Step, weights, mat, tubes

DRILL : Push ups: 10 reg; 10 wide, 10 diamond; 10 tricep

• 1 - Basic right (option: run)
• 2 - Right leg on step lunge
• 3 - Basic left
• 4 - Left lunge
• 5 - "L"s with kicks-alternate
• 6 - Upright rows to overhead press (heavy)
• 7 - Split basic 30 seconds. Right lead, 30 seconds left lead (basic with lunge)
• 8 - Chest press on bench (heavy)
• 9 - "T" right foot on side of step (hop up)
• 10 - Bicep curl (30 seconds regular, 30 seconds hammer)
• 11 - "T" with left foot

DRILL: Repeater right foot 3x, 8 x, 16 x, 24 x (no bounce)
Repeat left foot

• 12 - Alternate lateral raises (side and front)
• 13 - Over top small of step
• 14 - Bend over rows right (heavy)
• 15 - Alternate basic (run or hop)
• 16 - Bend over rows right
• 17 - "I"
• 18 - Hamstrings with one foot on step (30 seconds each side)
• 19 - Charleston right (add hop and touch step)
• 20 - Hold heavy weights lean to side for waist (30 seconds each side)
• 21 - Charleston left
• 22 - Abductors with tube (IF TIME)

END: Lunge back (8)
Lunge wide (8)
Lunge side to side (8)
Repeat 3 X

Plank 30 seconds
ABS: Curl up with medicine ball 24 X
Crunch 24 X
Reverse crunch 24 X

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