I don't know if this is what you're looking for but here goes.
Step Blast:
Step Blast is a 55 minute high intensity step workout which features new and exciting choreography as well as a fun and motivating soundtrack.
The format is as follows: A warm up, three step segments, a step blast challenge, and a cool down/stretch.
The soundtrack is as follows:
Warm Up (7 min)...........Whats Up
Step segment #1,2,3 ( 35 min):
I wanna be your lover
Video killed the radio star
Feeling Good
Ministry of funk 1999
Fantisy
Disco Fans
Ready Set Go
Step Blast Challenge (13 min):
I'm Glad
Paint It Black (extended version)
Cool Down/stretch (5 min)........Fast Car
After the warm up, you will learn three separate step routines. Each routine will be taught and then its finished product will be performed a couple of times. After they are all taught you will be ready to take the Step Blast challenge in which you will put all of the finished products of each combo together and then follow it up with an intensity blast. You will repeat this cycle three times. Here is the Step Blast Challenge breakdown:
Combo #1's finished product on the right and left side Combo#2's finished product on the right and left side Combo #3's finished product on the right and left side INTENSITY BLAST #1 (similar in style and intensity to IMAX 2 blasts)
Combo #1's finished product on the right and left side Combo#2's finished product on the right and left side Combo #3's finished product on the right and left side INTENSITY BLAST #2 (similar in style and intensity to IMAX 2 blasts)
Combo #1's finished product on the right and left side Combo#2's finished product on the right and left side Combo #3's finished product on the right and left side INTENSITY BLAST #3 (similar in style and intensity to IMAX 2 blasts) After this you will enjoy a nice stretch!
Equipment needed: a step bench
Step Jump & Pump:
Step, Pump, & Jump is a 73 minute workout that keeps you energized from start to finish. After your warm up, you'll do a 16 minute step routine that is packed with choreography (some new, some familiar). Each of the songs in this segment has it own unique routine that fits to the music. As soon as it is finished, you'll slide the step out of the way and begin your hi/lo circuit workout. This segment is 40 minutes long. You'll do 5 minutes of easy-to-follow hi/lo followed by 5 minutes of thorough weight training. I've chosen to keep the cardio simple, yet upbeat and intense, since it is short and therefore not much time to get involved in a complex routine. The very last cardio segment, however, is mostly all low impact (with a bit of a dance flair) as you begin to bring the heart rate down. After the 40 minute circuit, you'll conclude your workout with abs (no equipment needed) and a stretch.
Here is a breakdown of the workout in its entirety along with the accompanying song list:
Warm up....Abracadabra
Step:
Combo 1...Instrumental
Combo 2....Kung Fu Fighting
Combo 3....Golden Eye
Combo 4....Spin Me Round
Hi/lo & Weights
Hi/lo (5 min)..........Rebel Rebel
Squats/Deadrows/deadlifts (5 min....Sleeping Satellite)
Hi/lo (5 min).......Holding On For A Hero
biceps curls/side lateral raises/front raises/rear delt raises (5 min....Freedom)
Hi/lo (5 min) ......Heaven Is A Place On Earth
lunges (5 min....Breakfast at Tiffany's)
Hi/lo (5 min) ......Instrumental
bench press/ chest flys/tricep extensions (5 min....Without You)
Abs (6 min....Dreams)
Stretch (5 min....Linger)
Equipment needed: a step bench, various weighted dumbbells
The spiritual journey is one of continually falling on your face, getting up, brushing yourself off, looking sheepishly at God, and taking another step."
Trina
