Available ONline and In Person
There are Two 4x4 12 Week Programs Available Online.
It Is Highly Recommended You Do Program 1 First, then 2, and in Order. |
4 Quads, 8 Rounds
This 12 Week Program is Designed To Get Progressively More Intense Both Within the Individual Workouts As Well As Over the 12 Week Period. The Cardio Begins Easier and the Strength Minutes are Isolation Exercises. As the Weeks Progress, the Lines Start to Blur Among the Minutes and You Move Into Harder Cardio as Well as Compound Strength Moves. 4x4 Snippet
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Available ONline and In Person
Featured in this Workout:
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Classic Hi/Lo moves in Combinations.
A typical class consists of building up 3 combinations, then stringing them together. Blasts may be thrown in to clear your brain and work a little harder. Evening in person classes will end with Core work. Pace ranges from 135 - 140 Beats per Minute Hi/Lo Snippet
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Available ONline and In Person
The Online Classes of this format are so Versatile!
If you're short on time or not feeling your best, You can do all 8 rounds for a 30 - 35 minute Quick and Dirty Workout. If You're good to go, do the Bonus and you have a 50-60 minute workout! |
8 Rounds of Classic Hi/Lo moves performed
with the Right leg leading, then the Left. NO CHOREOGRAPHY. Class ends with repeating 8 Rounds all on the right side, then on the left. (Considered the Bonus Round in Online Videos) Evening in person classes will end with Core work if time allows Pace is 145 Beats per Minute Fast Freestyle Hi/Lo Snippet
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Available ONline and In Person
Featured in this Workout:
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Kicking and Punching Combinations.
A typical class consists of building up 3 combinations, then stringing them together. Blasts may be thrown in to clear your brain and work a little harder. Evening in person classes will end with Core work. 1lb Kickboxing Gloves are recommended, but not required. Pace ranges from 135 - 140 Beats per Minute Kickboxing Snippet
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Available ONline and In Person
The Online Classes of this format are so Versatile!
If you're short on time or not feeling your best, You can do all 8 rounds for a 30 - 35 minute Quick and Dirty Workout. If You're good to go, do the Bonus and you have a 50-60 minute workout! Featured in this Workout:
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8 Rounds of Kickboxing moves performed with the Right leg leading, then the Left.
NO CHOREOGRAPHY. Rounds usually alternate between Punching and Kicking to give Upper/Lower Body a break while the other is working hard. Class ends with repeating 8 Rounds all on the right side, then on the left. (Considered the Bonus Round in Online Videos) Evening in person classes will end with Core work if time allows Pace is 145 Beats per Minute Fast Freestyle Kickboxing Snippet
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Available ONline and In Person
Featured in This Workout:
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While not as basic as the tutorials, these workouts are pretty straight forward and there is nothing fancy added.
Combinations are built, but we take a little more time learning them and string them together a little more slowly. Been doing step for a long time? Raise the step height for a more intense workout at a slower pace. Pace ranges from 125 - 128 Beats per Minute Basic Step Snippet
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Available ONline and In Person
Featured in this Workout:
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Classic Step Combinations.
A typical class consists of building up 3 combinations, then stringing them together. Blasts may be thrown in to clear your brain and work a little harder. Evening Hour classes will end with Core work. (Ha! Ha! my evening people hate step so an evening step class will never happen!) Pace is 132 Beats per Minute Step Snippet
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Available ONline and In Person
The Online Classes of this format are so Versatile!
If you're short on time or not feeling your best, You can do all 8 rounds for a 30 - 35 minute Quick and Dirty Workout. If You're good to go, do the Bonus and you have a 50-60 minute workout! |
8 Rounds of Step moves performed with the Right leg leading, then the Left.
NO CHOREOGRAPHY! Class ends with repeating 8 Rounds all on the right side, then on the left. (Considered the Bonus Round in Online Videos) Pace is 135 Beats per Minute Fast Freestyle Step Snippet
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Available ONline and In Person
Snippet:
Titled "5 Weights"
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High Intensity Interval Training
Work as hard as you can for a specified period of time (i.e 40 seconds) then recover for a specified period of time (i.e. 20 seconds) Repeat these interval cycles for about 4 - 6 minutes, then enjoy a longer recovery/break. Class styles vary as well as timing configurations and training techniques. More specific descriptions will be posted on weekly calendars for in person classes and complete descriptions are given for Online classes. HIIT Snippet
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Available ONline and In Person
The Online Classes of this format are so Versatile!
If you're short on time or not feeling your best, You can do the 5 rounds for a 30 - 35 minute Quick and Dirty Workout. If You're good to go, there are 4 Bonuses. Do 1,2 ,3 or all of them! Featured in This Workout:
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4 or 5 Rounds of similar moves performed as follows:
In Person: As time permits, these moves may be rebundled. Online: There are 4 Bonus Rounds rebundling these moves. Pace is 135 Beats per minute Mish Mash Bootcamp Snippet
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Available ONline and In Person
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Low and High Impact moves performed in two ways:
Combinations can be revisited and rebundled as time allows. Pace ranges from 135 - 140 Beats per Minute Bootcamp Boogie Snippet
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Available ONline and In Person
Featured in this Workout:
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Straight Forward, No Frills Strength Training.
In person: Weekly Schedules will highlight which Page in our workbooks we'll be doing. You can review which muscle groups and training techniques we'll be applying so you can come ready to grab the equipment needed and weights appropriate for you to get the party started! Online: Each Workout is Titled with its corresponding Workbook Page Number so you know exactly what you're getting into! It is highly recommended, but not required, that you record your results and track your progress in the workbook. 
STrength Snippet
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AVailable Online Only
Featured in This Workout:
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Each Video is Approximately 15 minutes in Length and consists of a variety of Training techniques such as:
Core Snippet
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AVailable Online Only
AVailable Online Only
Featured in This Workout:
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Each Workout consists of:
Each workout is coupled to maximize both Fat Burning capabilities and further tax muscle groups that were used during the Cardio portion. Meant to be done as 1 Workout and 1 Series, doing all four of these videos gives you a plan of exercise for the week. However, You Can Break These Up Into 4 Short Cardio Classes and 4 Short Strength Classes for 8 Days Worth of Workouts. 4 Day Split Snippet
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AVailable Online Only
Been doing step for a long time?
Raise the step height for a more intense workout at a Slower Pace |
Learn the basic moves at a slower pace
to acclimate yourself to the step. There are 4 Tutorial Workouts that build upon one another. Mastering all 4 of these workouts will make you a stepping genius!
Pace ranges from 125 - 128 Beats per Minute Basic Step TUTORIAL SNIPPET
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AVailable Online Only
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Short on Time? Or Want Even More?
These Premixes (Primarily The Strength Videos) Either:
It Is Just Another Way to:
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For Online Participants Only
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Want To Get Started,
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These Schedules Mostly Map Out the Strength Workouts,
So Add Any of the Online Cardio Videos on Days With Nothing Posted or During Rest Weeks.
So Add Any of the Online Cardio Videos on Days With Nothing Posted or During Rest Weeks.
4x4 Rotation (1)
Straight Strength Rotation
Undulating Strength Rotation
4x4 Rotation (2)
All In Person Classes will be held at Bodi 'n Motion
Thank you to Joy for making her studio available to us!
Thank you to Joy for making her studio available to us!
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Need Equipment?
