| Class #1: | WARM-UP-23 | STEP-UP-16 | TONE-UP-18 | MSE7a MSE7b MSE7c |
FLEX-5 ( or 6) |
| Class #2: | WARM-UP-19 | STEP-UP-24 | TONE-UP-20 | FLEX-6 ( or 5) | |
| Class #3: | WARM-UP-22 | STEP-UP-25 | TONE-UP-19 | FLEX-5 ( or 6) |
| TONE-UP-20 | recommended tempo: 134 bpm |
It is assumed that you have a range of hand weights and step straps available for your clients to use (see Equipment Advice for details).
Follow the links for detailed descriptions of each element. The figures in brackets are beat counts (usually a multiple of 8). The letters L and R indicate left and right respectively.
| PREPARATION: raise all steps to 8" (2 risers at each end if using original steps) and turn the steps so that one end is facing the instructor - initially, stand on the floor behind the step with one weight in each hand | |
| shrugs ×4 (16) | |
| heel raises ×4 (16) | |
| [simultaneous shrugs
& |
|
| full raise ×4 (32) | |
| slow knee bends ×4 (16) ... with hands on hips | |
| slow knee bends ×4 (16) ... with double bicep curls | |
| slow knee bends ×4 (16) ... with upright rows | |
| slow knee bends ×4 (16) ... with forward raises | |
| slow knee bends ×4 (16) ... with backward presses | |
| slow knee bends ×4 (16) ... with lateral raises | |
| slow knee bends ×4 (16) ... with press ups | |
| slow knee bends ×4 (16) ... with hands on hips | |
| side steps [R/L]×8 (32) | |
| abductor lifts R ×8 (32) | |
| side steps [R/L]×4 (16) | |
| (the transition here to change foot will seem like a double side step) | |
| side steps [L/R]×4 (16) | |
| abductor lifts L ×8 (32) | |
| PREPARATION: place the hand weights to one side and pick up a step strap - place one foot on the step and trap the strap underneath the ball of the foot | |
| [forward raise & backward press]×4 (32) | |
| slow lateral raise and lower ×4 (32) | |
| PREPARATION: place a mat on the step and arrange the strap under the front of the step (under the platform, one riser or two risers as required) and sit on the front of the step - hold the strap handles in front of the shoulders with the strap inside the arms | |
| slow press ups ×4 holding last one up (32) | |
| slow lateral lower & raise (seated) ×4 (32) | |
| slow forward lower & raise ×4 (32) | |
| PREPARATION: place the straps down and push the handles under the step - pick up the hand weights and sit astride the step (not too far back) | |
| wrist rolls ×8 (32) | |
| press-ups ×8 (32) | |
| slow lateral lower & raise (seated) ×4 (32) | |
| PREPARATION: lie supine on the step with the hand weights initially resting on the chest, then extend the arms to raise the weights vertically | |
| lateral lower & raise (supine) ×4 (32) | |
| rearward lower & raise ×4 (32) | |
| REPEAT last 2 lines | |
| lateral lower & raise (supine) (8) | |
| rearward lower & raise (8) | |
| REPEAT last 2 lines 4 times | |
| PREPARATION: turn over to lie prone on the step and extend the arms fully out to the side with the weights initially resting on the floor, then lift the weights just clear of the floor | |
| lateral lift ×8 (64) | |
| PREPARATION: return the straps and weights to storage | |
Discourage too much delay at this point. Keep the class moving along.
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