Vertical Madness

I threw in this class last night to switch it up for my students. They really seemed to like it and all of my classes are easy to follow, no complex patterns because I have some brand new people joining and I do not want to discourage!

STEP NEEDS TO BE IN VERTICAL POSITION

• 4 Right basic
• Alternating knee pulls (8)
• 4 Left basic
• Alternating kicks (8)
• Repeater 3 knees to right and run one basic center
• Repeater 3 knees to left and run one basic center

Repeat this for 3 rounds. This then becomes Repeater 3 knees and jump up on step center for a squat hold, then do the repeaters to the other side. Cue: Repeater 3, jump, down clap, repeater 3 knees etc.

• Up and lunge for 16 (lunges going back)
• Jacks for 8 on floor
• Up and lunge side to side with jabs 16
• Straddle bench and do your jumping jacks on the bench, for beginnners they can step straddle. DO at least 10, it will really get the heart rate up when you are jumping up onto the step. I did 16
• Exit and do 8 right left basics alternating to catch your breath

• Up and lunge side to side moving down the length of the step and exit front
• Grapevine right and left for 8
• Turn last grapevine and do knee and a side kick on floor
• 16 Speedbag on toes
• Front kicks 16 X on or off step
• 16 Speedbag
• Jump rope to the end of step
• 16 Mountain climbers with hands on step

Repeat entire sequence other side

This routine usually lasts approximately. 30 minutes and then we move on the the muscle pump section!

Good luck
tara

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