Samz Cardio Interval Circuit -2

This is a [Other] pattern from www.turnstep.com. (pattern 17078)

As promised here is my next routine - I did each routine for a week, i.e 3 times a week, so it was fun, also a gradual increase in cardio capacity and better understanding of the moves.

Cardio Session: 20 minutes

*Step 8-10" high vertical in front of you, stand with feet straddling the end of the step or bench, knees slightly bent. Bend forward at your hips and place your hands near the other end, holding the outer edges, elbows slightly bent. Shift forward until your shoulders are over your wrists; pull your abs in Bend your knees and jump feet onto top of the bench - Jump feet down to return to start position; repeat.

Target: Bootylicious - 20 minutes Butt, Abs, Triceps

Tree Twist 20 reps - Hips, butt, and calves. Stand on tiptoes, feet together, a couple of feet behind chair, hands on top of chair back. Keeping back flat, hinge forward slightly from waist and lift bent left knee to hip level in front of you, left foot by right knee. Keeping upper body still and left foot by right knee, slowly bring left knee directly out to side; slowly return knee to center. Do 10 reps, staying on tiptoes; switch legs and repeat.

Step-Up, kick-Back 10 reps - works Hips, butt, quads, hams & calves. Stand facing chair, feet hip-width apart, hands on hips. Step onto seat with right foot and lift bent left knee to hip level in front of you. Hinge forward slightly from waist and kick left leg behind you. Bring left knee back to hip level as you straighten up. Lower left foot to floor, step right foot off seat and lunge right leg behind you; repeat step-up with right foot. Do all reps; switch legs and repeat.

Squat Dip 15 reps - works Butt, quads, and hamstrings. Stand two feet from front of chair, facing away, feet hip-width apart, hands on hips. Lift left leg and place top of left foot on seat behind you. Lower into a single-leg squat, keeping right knee behind right toes and dipping left knee toward the floor; straighten right leg to stand. Do all reps; switch legs and repeat.

Sky Squat 15 reps - works Butt, quads, hamstrings, and calves. Stand with feet shoulder-width apart, arms by sides. Squat slowly (count to 4 on the way down) until both knees are bent 90 degrees and raise straight arms to shoulder level in front of you. Immediately rise out of squat, lift heels off floor (rising onto tiptoes) and raise arms straight overhead; hold for two seconds. Return to squat position.

Shrug it off Dips 15 reps - works triceps upper back, shoulders. Sit on edge of a sturdy chair, hands at front edge of the seat, fingers forward, knees bent 90 degrees, feet flat on floor. Use arms to lift yourself off chair. Keeping arms straight, shrug shoulders toward ears, release shoulders and lower butt below the seat bending from elbows, Straighten arms to lift up and repeat.

Single Sky Bridge 20 reps - works Lower back, butt, and hamstrings. Lie faceup on floor with legs extended and heels resting on the seat of a chair, arms by sides, palms down. Lift right leg straight over hip, foot flexed. Slowly lift hips off floor until body forms a straight line from left heel to left shoulder; lower. Do all reps, keeping leg lifted, then lower butt to floor. Switch legs; repeat.

Chair roll-up 15 reps - works abs, arms, back. Lie faceup with heels resting on the edge of a sturdy chair, legs straight, holding the ends of a rolled towel taut, arms overhead. Sit up, reaching arms toward toes, then twist to right, center, left and center, keeping towel taut. Return to start; repeat. Do all reps.

Oblique X 15 reps - works abs. Lie faceup with arms and legs outstretched, forming an X. Lift upper back off floor, cross left leg over right and lift legs straight up as you reach arms, palms together, past left knee. Return to start; repeat on opposite side for one rep. Do 15 reps.

Please feel free to contact for any details of the routine

Love & Peace to all
Samina
Samz Studio



Added by Samina at 7:43 AM on Saturday, May 15, 2010 EDT. Add to favorites (view favorites)
(Email: samina@samzstudio.com)
From: Karachi (Pakistan)
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