Cardio Sculpt

Here is a cardio sculpt class with basic step combinations and combination strength moves that will work all the muscle groups in a short amount of time. I teach the step combos and break them down as if it were a regular step class. At the end of the two combos I have added 3 higher intensity drills to really get the heart rate up. Then move onto the strength and repeat it all again to complete the class.

Cardio: Step (1-2 Risers)

Combo 1

• Split basic (8)
• Turnstep 2X (8)
• L-step (8)
• Charleston 2X (8)

Combo 2

• Basic right 2X (8)
• Helicopter repeater ham curl (8)
• Knee straddle knee (8)
• Repeater side leg lift (8)

• Straddling soccer taps - 30 seconds
• Straddle high knees - 30 seconds
• Straddle jumps up/down - 30 seconds

Strength: Dumbbells, Step, Mat

• Squat step-up with dumbbell shoulder press - 15x
• Lunge step-up with dumbbell biceps curl - 15x
• Push-ups with one hand on step - 15x

Repeat other side

• Plank one arm dumbbell row - 15x
• One arm dumbbell triceps kickback - 15x
• Glute kickback/fire hydrants with db behind knee - 15x each

Repeat other side

Repeat all

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