Basics of Steps Aerobics:
The two basics which are associated with the step aerobics.
They are:
o Step Aerobics: Leg movements
o Step Aerobics: Arm Movements
Step Aerobics: Leg Movements:
These movements comprises of:
o Basic Movement:
In this step you have to raise one step of the leg
up and the other down. You can also use various
movements of your hands along with the foot
step.
o V Shape:
In this exercise you have form a shape of V. For
doing this just open one step wide open and then
bring it close. Then open the other feet and bring
it close. Thus making a V.
o Alternating Basic:
In this exercise raise one of the foot up and then
tap with the other one closer to the raised foot.
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 Aerobics: Arm Movements:
These movements comprise of:
o Bicep Curls:
In this exercise your elbows must on the side of
the trunk and the palms facing upwards. Now
folding your elbows try to bring your palms
towards your chest and then return back to the
sides again.
o Hammer Curl:
This exercise is very much similar to the bicep
curls the only difference is that both the arms are
facing are facing each other rather than facing in
the upward direction. The movement of the hands
will be done by alternating the movements of
hands.
o Triceps Kickback:
In this exercise the arms are on the sides and the
elbows are bent slightly and placed just behind
the shoulders. The palms should face the body.
Now try to extend your hands in the backward
direction and then return back to your original
position. This exercise can be done by pressing
both your at the back at the same time or
alternately.
Step Aerobic - Leg Movement Terminology
1. Basic Step: up-up-down-down
Can be done with the R or L foot leading. Step up with one foot
and then down
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
foot.
2. Toe tap to change
- Begin with one foot leading then tap with the opposite foot
and step with that foot.
Example: Step with the R foot leading followed by stepping up
with the L foot. Step down with the R foot first followed by the
L foot tapping and then stepping up.
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).
Example Repeater Knees: R foot steps up, L knee is lifted, L
toe tapped, L knee is lifted, L toe is tapped, L knee is lifted, L
foot comes down, R foot comes down. L foot steps up, R knee
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 Repeater Curls: R foot steps up, L leg is curled, L toe
tapped, L leg is curled, L toe is tapped, L leg is curled, L foot
comes down, R foot comes down. L foot steps up, R leg is
curled, R toe tapped, R leg is curled, R toe tapped, R leg is
curled, R foot comes down, L foot comes down.
4.V Step: Out-Out-In-In
Begin with one foot leading wide, then tap with the opposite
foot and step wide with that foot.
Example: Step wide with the R foot leading followed by wide
with the left foot. Step down toward the middle with the R
foot, followed by the L foot tapping and then stepping wide.
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
vary).
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.
5.“A” step: In-In–Out- out
Begin with one foot leading in to the middle, then tap
with the opposite foot and step into the middle with
that foot.
Example: Step in to the middle with the R foot leading
followed by middle with the left foot. Step down toward
the outside with the R foot, followed by the L foot
tapping and then stepping wide.

6.Turn Step:
- Like the Alternating V-Step except as you bring both
legs down, the side of your body is facing the step
rather than the front of your body.)
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
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
side of the body is facing the step. R foot taps the floor
and steps onto the step etc...
7.Straddle Step: jumping jack
Footwork of a jumping jack/ side straddle
8. Straddle down-- From the top of the step, one leg steps
down on one side, the other leg steps down on the other (so
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).
9.Power Step-: straddle step and 2 foot jump up on box
10.Over The Top: Side to the step, up-up-down-down
- The side of your body is toward the step. Bring one foot onto
the step followed by the other foot. The first foot steps 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
body should face the step. To return to the original side, the L
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.
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
touching the floor. Do NOT press your heels down
in this move, just touch the toe and return the foot
to the step platform. Repeat with the opposite leg.
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
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
body should face the step. To return to the original side, the L
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.
13.Diagonal or Corner to Corner
- The side of your body is facing the step. Rather than
going Over the Top to the other side, go over at a
diagonal so you end up on the other side at the opposite
end of the step.
Example: R side is facing the step. R foot steps up, L
foot steps in front of the R on the top of the step. R foot
steps down on the opposite side and corner from where
the move originated, L foot follows
14.Turn Step
- Like the Alternating V-Step except as you bring
both legs down, the side of your body is facing the
step rather than the front of your body.)
-
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
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
side of the body is facing the step. R foot taps the floor
and steps onto the step etc...
15.Alternating Side Lifts
Example: Step with the R foot and lift the L leg to the
side. Place the L foot on the floor followed by the R
foot. Step with the L foot and lift the R leg to the side.
16.Glute Lift
- Step with one foot and lift the opposite leg back. (This is a
small movement that works the glutes. The abdominals should
remain tight so the lower back isn't stressed. Once the leg is
lifted, try to squeeze the glutes before lowering the leg). This
move can be done with the right or left leg leading.
Example: Step with the R foot and lift the L leg back.
17.Kicks
- Step with one foot and kick the opposite leg. (Can be done
with the right or left leg leading)
Example: Step with the R foot and kick the L leg
18.Hamstring Curl
- Step with one foot and bring the opposite heel toward
your rear until there is tension in the hamstring
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.
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:
 1. Step up on bench with the lead foot.
 2. Bring the other leg up on the bench.
 3. Step down on the other side with the lead foot.
 4. Step down with the other foot so that you are now
straddling the bench.
 5. Step back up on the bench with the lead foot.
 6. Step back up on the bench with the other foot. You
are now on top of the bench.
 7. Step backwards to the floor with the lead foot.
 8. Step backwards to the floor with the other foot
I-Step
Step up onto the step, doing a jumping
jack, then stepping down and doing another jumping jack.
This move is done in 8 counts:
 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.
 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.
 6. Step back down off the bench with your other foot,
ready to start the second jumping jack.
 7. Jump up and land with your feet spread apart.
 8. Jump up and being your feet back together.
K-Step
stand next to the bench, and steps up
and forward, then back again, to form the letter "K." with the
bench and your feet.
This move is done in 8 counts:
 1. Step up on bench with lead foot.
 2. Bring the other foot up and tap the bench next to the
lead foot.
 3. Step forward and off the bench with the foot that
tapped.
 4. Step forward and off the bench 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
the lead foot.
 7. Step backward and off the bench with the foot that
tapped.
8. Step backwards and off the bench. You are back to
the starting position.
Step Aerobic - Arm Movement Terminology
1. Bicep Curls
- Elbows should be at the side of the trunk with the palms of
the hand facing upward. Bring the hands toward the chest by
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.
2. Alternating Bicep Curls
- Same as the movement above, but only flex/extend one arm
at a time.
3. Hammer Curls
- Similar to bicep curls except the palms are facing
each other rather than facing upward. This
movement can also be done by alternating arm
movements.
4. Tricep Kickbacks
- Arms should be at your side with the elbows slightly
bent and behind the shoulders. Your hands next to
your trunk with your palms facing the body. Extend
the elbow back and then return to your starting
position. This movement can be done by pressing
both arms back at the same time or alternating back
and forth.
5. Low Row
- 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
body.
- -
6. Upright Row
- Fists should be together next to your thighs. Bring
the arms up toward your chin (keeping the fists
close together and next to the body). Return the
arms to their starting position.
-
7. Frontal Raise
- Begin with fists on each thigh. Raise the arms to
shoulder level and return to the thigh.
-
8. Lateral Raise
- Fists should be together with palms touching the
thighs. Lift the arms outwards and upwards with
the palms facing down. Elbows should be leading
this movement and should be slightly bent. Lift
until the arms are slightly below shoulder level and
then return them to the thigh.
-
9. Frontal Pull
- Arms shoulder level, pull the arms in toward the
body (so fists rest on thighs), then return them to
shoulder level.
-
10. Overhead Pull
Arms are above the head, pull the arms in toward
the thighs and then return them overhead.
-
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