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Basics of Steps Aerobics: Step Aerobics: Arm Movements:

The two basics which are associated with the step aerobics. These movements comprise of:
They are:

o Bicep Curls:
o Step Aerobics: Leg movements In this exercise your elbows must on the side of
the trunk and the palms facing upwards. Now
o Step Aerobics: Arm Movements folding your elbows try to bring your palms
towards your chest and then return back to the
Step Aerobics: Leg Movements: sides again.
These movements comprises of: o Hammer Curl:
This exercise is very much similar to the bicep
curls the only difference is that both the arms are
o Basic Movement: facing are facing each other rather than facing in
In this step you have to raise one step of the leg the upward direction. The movement of the hands
up and the other down. You can also use various will be done by alternating the movements of
movements of your hands along with the foot hands.
step. o Triceps Kickback:
o V Shape: In this exercise the arms are on the sides and the
In this exercise you have form a shape of V. For elbows are bent slightly and placed just behind
doing this just open one step wide open and then the shoulders. The palms should face the body.
bring it close. Then open the other feet and bring Now try to extend your hands in the backward
it close. Thus making a V. direction and then return back to your original
o Alternating Basic: position. This exercise can be done by pressing
In this exercise raise one of the foot up and then both your at the back at the same time or
tap with the other one closer to the raised foot. alternately.
Repeat the exercise with the other foot too.
o Alternating V – Shape:
This exercise is similar to the alternating basic.
The only difference is that here you will have to
wide open one of your feet and then tap the other
foot near to the previous one. Repeat the exercise
with the other foot too.
Step Aerobic - Leg Movement Terminology curled, R toe tapped, R leg is curled, R toe tapped, R leg is
curled, R foot comes down, L foot comes down.

1. Basic Step: up-up-down-down


4.V Step: Out-Out-In-In
Can be done with the R or L foot leading. Step up with one foot
and then down Begin with one foot leading wide, then tap with the opposite
foot and step wide with that foot.
Example: Basic Right - step up with the R foot first followed by
the L foot. Step down with the R foot first followed by the L Example: Step wide with the R foot leading followed by wide
foot. with the left foot. Step down toward the middle with the R
foot, followed by the L foot tapping and then stepping wide.
2. Toe tap to change

- Begin with one foot leading then tap with the opposite foot
and step with that foot. Can be done with the R or L foot leading. Take the feet wide on
the step and then close together on the floor (arm patterns will
Example: Step with the R foot leading followed by stepping up vary).
with the L foot. Step down with the R foot first followed by the
L foot tapping and then stepping up. Example: R foot steps wide, then the L foot steps wide. R steps
down on the floor near the middle of the step, then the L steps
down.

3.Repeaters. Any alternating step pattern where the weight


bearing phase of the movement (such as knee lifts, hip lifts
etc...) can be repeated (usually 3 times). 5.“A” step: In-In–Out- out

Example Repeater Knees: R foot steps up, L knee is lifted, L Begin with one foot leading in to the middle, then tap
toe tapped, L knee is lifted, L toe is tapped, L knee is lifted, L with the opposite foot and step into the middle with
foot comes down, R foot comes down. L foot steps up, R knee that foot.
is lifted, R toe tapped, R knee is lifted, R toe tapped, R knee is
lifted, R foot comes down, L foot comes down.
Example: Step in to the middle with the R foot leading
Example Repeater Curls: R foot steps up, L leg is curled, L toe followed by middle with the left foot. Step down toward
tapped, L leg is curled, L toe is tapped, L leg is curled, L foot the outside with the R foot, followed by the L foot
comes down, R foot comes down. L foot steps up, R leg is tapping and then stepping wide.
10.Over The Top: Side to the step, up-up-down-down

6.Turn Step:

- Like the Alternating V-Step except as you bring both - The side of your body is toward the step. Bring one foot onto
legs down, the side of your body is facing the step the step followed by the other foot. The first foot steps down
rather than the front of your body.) on the opposite side of the step followed by the second foot.
Example: R foot steps up, L steps into V, as R leg comes
down, body turns so the side of the body is facing the Example: R side of the body faces the step. Place the R foot on
step. L foot taps the floor and steps back onto the step. the step followed by the L foot. Place the R foot on the opposite
R steps into V, as L leg comes down, body turns so the side of the step followed by the L foot. Now the L side of the
side of the body is facing the step. R foot taps the floor body should face the step. To return to the original side, the L
and steps onto the step etc... foot is placed on the step followed by the R foot. The L foot is
placed on the floor and then the R. Now you are back to your
original starting position.
7.Straddle Step: jumping jack

Footwork of a jumping jack/ side straddle 11.Lunge

From the top of the step, lean forward and touch


your toe on the floor behind you. Your weight
should be slightly forward - not on the foot that is
8. Straddle down-- From the top of the step, one leg steps touching the floor. Do NOT press your heels down
in this move, just touch the toe and return the foot
down on one side, the other leg steps down on the other (so
to the step platform. Repeat with the opposite leg.
you are "straddling" the step). Each leg then returns to the top
of the step. (A wide variety of arm movements can be used
with this leg pattern). 12.Over the Top

The side of your body is toward the step. Bring one foot
onto the step followed by the other foot. The first foot steps
9.Power Step-: straddle step and 2 foot jump up on box down on the opposite side of the step followed by the
second foot.

Example: R side of the body faces the step. Place the R foot on
the step followed by the L foot. Place the R foot on the opposite
side of the step followed by the L foot. Now the L side of the Example: Step with the R foot and lift the L leg to the
body should face the step. To return to the original side, the L side. Place the L foot on the floor followed by the R
foot is placed on the step followed by the R foot. The L foot is foot. Step with the L foot and lift the R leg to the side.
placed on the floor and then the R. Now you are back to your
original starting position.

13.Diagonal or Corner to Corner 16.Glute Lift

- The side of your body is facing the step. Rather than - Step with one foot and lift the opposite leg back. (This is a
going Over the Top to the other side, go over at a small movement that works the glutes. The abdominals should
diagonal so you end up on the other side at the opposite remain tight so the lower back isn't stressed. Once the leg is
end of the step. lifted, try to squeeze the glutes before lowering the leg). This
Example: R side is facing the step. R foot steps up, L move can be done with the right or left leg leading.
foot steps in front of the R on the top of the step. R foot Example: Step with the R foot and lift the L leg back.
steps down on the opposite side and corner from where
the move originated, L foot follows
17.Kicks
14.Turn Step
- Step with one foot and kick the opposite leg. (Can be done
- Like the Alternating V-Step except as you bring with the right or left leg leading)
both legs down, the side of your body is facing the Example: Step with the R foot and kick the L leg
step rather than the front of your body.)
-
Example: R foot steps up, L steps into V, as R leg comes
18.Hamstring Curl
down, body turns so the side of the body is facing the
step. L foot taps the floor and steps back onto the step.
R steps into V, as L leg comes down, body turns so the - Step with one foot and bring the opposite heel toward
side of the body is facing the step. R foot taps the floor your rear until there is tension in the hamstring
and steps onto the step etc... muscle. (Can be done with the right or left leg leading)
Example: Step with the R foot and bring the L heel
toward your rear.
15.Alternating Side Lifts
T-Step
Start alongside the bench, Step up on
the bench, straddle down, step up again, then step backwards,
forming a letter "T" with your feet.
This move is done in 8 counts: and forward, then back again, to form the letter "K." with the
bench and your feet.
 1. Step up on bench with the lead foot.
 2. Bring the other leg up on the bench. This move is done in 8 counts:
 3. Step down on the other side with the lead foot.
 4. Step down with the other foot so that you are now  1. Step up on bench with lead foot.
straddling the bench.  2. Bring the other foot up and tap the bench next to the
 5. Step back up on the bench with the lead foot. lead foot.
 6. Step back up on the bench with the other foot. You  3. Step forward and off the bench with the foot that
are now on top of the bench. tapped.
 7. Step backwards to the floor with the lead foot.  4. Step forward and off the bench with the other foot.
 8. Step backwards to the floor with the other foot  5. Step backwards onto the bench with the lead foot.
 6. Bring the other foot back and tap the bench next to
I-Step the lead foot.
Step up onto the step, doing a jumping  7. Step backward and off the bench with the foot that
jack, then stepping down and doing another jumping jack. tapped.

This move is done in 8 counts: 8. Step backwards and off the bench. You are back to
the starting position.
 1. Step up on the bench with the lead foot.
 2. Step up on bench with other foot. You are now
standing on the bench, ready to start the jumping jack.
 3. Jump up and land with your feet spread apart, still
on top of the bench. Step Aerobic - Arm Movement Terminology
 4. Jump up and land with your feet together, just like
they were in count 2.
 5. Step back down off the bench with your lead foot. 1. Bicep Curls
 6. Step back down off the bench with your other foot,
ready to start the second jumping jack. - Elbows should be at the side of the trunk with the palms of
 7. Jump up and land with your feet spread apart. the hand facing upward. Bring the hands toward the chest by
 8. Jump up and being your feet back together. flexing the elbow and return them to the side of the trunk.
NOTE: You can change your level of intensity by bringing the
arms up, instead of having the elbows at your side, bring them
level with the shoulders.
K-Step
stand next to the bench, and steps up
2. Alternating Bicep Curls - Fists should be together next to your thighs. Bring
the arms up toward your chin (keeping the fists
- Same as the movement above, but only flex/extend one arm close together and next to the body). Return the
at a time. arms to their starting position.
-

3. Hammer Curls 7. Frontal Raise

- Similar to bicep curls except the palms are facing - Begin with fists on each thigh. Raise the arms to
each other rather than facing upward. This shoulder level and return to the thigh.
movement can also be done by alternating arm -
movements.
8. Lateral Raise

4. Tricep Kickbacks - Fists should be together with palms touching the


thighs. Lift the arms outwards and upwards with
- Arms should be at your side with the elbows slightly the palms facing down. Elbows should be leading
bent and behind the shoulders. Your hands next to this movement and should be slightly bent. Lift
your trunk with your palms facing the body. Extend until the arms are slightly below shoulder level and
the elbow back and then return to your starting then return them to the thigh.
position. This movement can be done by pressing -
both arms back at the same time or alternating back
and forth. 9. Frontal Pull

- Arms shoulder level, pull the arms in toward the


5. Low Row body (so fists rest on thighs), then return them to
shoulder level.
- Arms are in front of the body, pull the elbows in -
toward the waist until the hands are next to the
waist and then return the arms to the front of the 10. Overhead Pull
body.
- - Arms are above the head, pull the arms in toward
the thighs and then return them overhead.
6. Upright Row -

11. Arm Circles


- Arms are overhead or shoulder level. Cirlce the position. (This can also be done by alternating the R and L
arms clockwise down toward the body and then arm).
back to the starting point
- 16. Slice

12. Shoulder Punch - Similar to the double side out except, one arm goes up and
the other goes down. This is usually done with a side lift move.
- Hands are at shoulder level, punch one arm and The leg that lifts to the side corresponds to the arm which is
then return to shoulder level. down (the opposite arm goes up).
-

13. Overhead Press

- Fists are resting on the shoulders with the palms


facing each other. Extend the arms up over the
head keeping the elbows close to the ears. Lower
the arms back to the shoulders. (This can be down
with both arms at the same time or by alternating
arms).
-

14. Chest Press

- Elbows are shoulder height and they are bent.


Hands are in a fist with palms facing forward. Press
the arms together until the palms (and fists) are
facing each other in front of your face. Return the
arms to their starting position.
-

15. Double Side Out

- Fists should be under the chin at chest level with the palms
facing downward. Extend both arms out to the side keeping
the elbows at shoulder height. Return the arms to their staring