Samz Cardio Interval Circuit-4

This is a [Other] pattern from www.turnstep.com. (pattern 17091)

Hi. Posting my last of the interval circuit. I did a finale on the fifth week which included all four week's moves of cardio and picked up some of the favorites of target moves, I will be posting that soon too.

Warm Up 3 minutes

Total = 4 minutes

Cool down marching/walking 2 minutes

Body Target: using a medicine ball
Single leg pulse 20 reps shoulders, abs, butt, and legs. Holding ball with arms extended forward at chest level, stand on left leg and raise right leg in front of you. (Beginners can hold ball near chest, elbows out; experienced exercisers can raise right leg as high as possible.) Bend left leg slightly, lowering body just a couple of inches, then straighten leg. Pulse up and down 20 times. Switch legs and repeat. Plie pendulum 10 reps shoulders, obliques, butt, and legs. Stand with legs wider than shoulder-width apart, toes turned out slightly, holding ball overhead, elbows slightly bent. Maintaining arm position, hinge at waist to slowly bend toward left, sinking into a plie squat. Return to standing, then repeat to right to complete 1 repetition. Do 10 reps.

Around the world 10 reps Shoulders, abs, obliques, hips, butt, and legs
Stand with legs wider than shoulder-width apart, toes pointed out slightly, holding ball with arms straight out at chest level. Lift right heel, pivot all the way to left (as if passing ball behind you), and sink into a lunge, left knee over left ankle, right knee bent 90 degrees. Rotate back to start; pick up left heel and pivot right to complete 1 rep. Do 10 reps.

Twister 12 reps Shoulders, back, abs, obliques, and butt
Start on all fours, left palm on ball, right on ground. Raise right arm (elbow near ear) and extend left leg until both are parallel to ground. Bring right elbow and left knee in toward each other, crossing left knee over toward right side and right elbow over toward left side. Do 12 reps. Switch sides; repeat.

Seated leg extender 20 reps abs and inner thighs
Sit on ground, knees bent, feet flat, squeezing ball between inner thighs or knees. Beginners, place palms on ground by hips, leaning back. Keeping knees still, engage abs and raise feet, fully extending legs diagonally. (Experienced exercisers, sit leaning forward, placing palms on ground in line between knees and shins, then crunch ribs toward thighs as you lift feet.) Lower feet; repeat. (To make it easier, alternate lifting one foot at a time.) Do 20 reps.

Pretzel position 20 reps chest, biceps, abs, hips, and butt
Sit with left knee bent in front of left hip on ground, right knee bent and slightly behind you, and press into ball with palms at chest level, elbows out. (Beginners, place ball on ground, palms on top.) Lift bent right leg a few inches, keeping ankle higher than knee, then press knee back 1 inch. Do 20 reps. Switch sides; repeat.

Uneven push-up 10 reps chest, triceps, and abs.
Get into full push-up position, left palm on ground with arm extended, right palm on top of ball with bent right elbow above wrist, legs extended behind you so your body forms a straight line from head to heels. (Beginners can do a modified push-up position with knees on ground.) Lower toward ground, bringing chest below top of ball, then press up to return to start. Do 10 reps. Switch sides, placing ball under left palm; repeat.

Rotating pass 20 reps chest, biceps, abs, obliques, and hips
Sit upright on ground, knees bent, feet flat, holding ball close to chest with elbows out. To start, roll torso back until waist is on ground. Crunch up and extend left leg as you twist to the left; extend arms so ball is out to left near thigh. Return to start. Switch sides, repeat to complete 1 rep. Do 20 reps.

You can use a soft ball also.
Enjoy working out and stay healthy
Samina



Added by Samina at 3:01 PM on Wednesday, July 14, 2010 EDT. Add to favorites (view favorites)
(Email: samina@samzstudio.com)
From: Karachi (Pakistan)
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