Cardio Sculpt
This is a
Body Sculpting pattern from
www.turnstep.com.
(pattern 16984)
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
Added by
Tiffany
at 11:01 AM on Wednesday, July 8, 2009 EDT.
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(Email: tiffanybloyer@hotmail.com)
From: Missouri (USA)