The routine consists of two different sets of 10 minutes, which are repeated twice. Add 5 alternating knee lifts while pulling down the arms. Although it has recently seen a slight decrease in popularitymostly because new programs have proliferated and time slots are limitedstep still has its place. Step aerobics moves pdf of course, step aerobics revolutionalized the fitness industry when it was introduced in the late 1980s and it is still relevant today. Product title best choice products 30in heightadjustable aerobic step platform exercise accessory w 3 levels, nonslip surface average rating. The height can be tailored to individual needs by inserting risers under the step. Step aerobics download ebook pdf, epub, tuebl, mobi. Guidelines for aerobic dancegymdance routines 2012 page 5 compositional requirements cr. Step back onto the bench with your left foot first, followed by your right, landing on the other side of the bench.
Step up with one foot and then down different instructors may use different arm movements with this move. Rebecca small the aerobic formula dvd aerobics choreography. Of course, step aerobics revolutionalized the fitness industry when it was introduced in the late 1980s and it is still relevant today. What was once simply stepping up and down on an elevated platform has morphed into fullon choreographed dance routines or programs that mix basic stepping with highintensity calisthenics, such as burpees and pushups. Both variations are based on a block of aerobic choreography consisting of 32 counts. Components of an effective aerobic program once youve chosen an aerobic activity, be sure to incorporate the following components of a safe, effective program.
Remember to keep it basic, use 32 count phrases, work both sides, build routine, and put it all together. Learn how to choreograph a step aerobics routine in this exercise tutorial. Step down on the other side of the bench with your right foot and then your left. More fulllength step across america workoutslink in description step aerobics basic in malibu duration. Pawel is showing you the perfect build up and gives you all needed routine variations on your way to an awesome experience. If you cannot follow all the steps at first, just keep moving. Stay tuned for more samba basics video from samba jess. Step aerobics choreography hundreds of animated moves and patterns with composer, step language dictionary, aerobic music board, training tips, aerobic links and message board. Here you can find alle our choreograph courses, step aerobic and dance aerobic ready to use or for inspirations. This page, which describes the move known as a y step, is part of the turnstep dictionary at a y step starts by stepping up wide on the bench like a v step does, then the feet are brought together, then they step down, and finally the step back up. Step aerobics has all the benefits of a highintensity cardio workout without putting stress on your joints.
Group fitness participants expect to dance, kick, spin, jump and squat their way to improved health. Warmup 35 minutes a warmup prepares your body for exercise it slowly raises your heart rate and increases blood flow to the working muscles. Click on the group to see step moves and variations. Step aerobics choreography, animated moves and routines, videos, breakdown, music and teaching tips at alexeys stepcenter your guide in the world of step aerobics welcome on the alexeys step aerobic site with all infos about step aerobics, sports, fitness and more. You can sort the courses by date or plays by clicking on the respective criteria below. Hitting the mainstream fitness world somewhere around the late 1980s, step aerobics is a form of aerobic fitness that involves an elevated platform. The aerobic basic step sequence of 16 counts must contain a minimum of four of the following seven basic aerobic steps knee lift, kick, lunge. After reading this book, you can take the test here on the website and it will be instantly and automatically graded.
Bosu is also exceptional at developing balance and flexibility. Aerobic steps welcome to the aerobic steps section of madhq featuring steps from leading fitness brand fitnessmad used to accompany aerobic exercise, workouts, and training. A minimum 16 count aerobic basic step sequence must be contained within the content of the routine. Start with the step on the lowest level until you are comfortable with stepping and your fitness improves. Please dont hesitate to report me about any problems on using this library. Begin the routine by stepping wide onto the step, starting with the left leg up followed by right leg up. Planning a step aerobic routine requires knowledge of step movements and music counts. Step forward with the right foot, then step forward with the left foot. As you step, place your foot entirely on the bench.
Here you are with a step aerobics moves pdf to for assistance. Many fitness programs have prepared choreography that instructors learn and then teach to participants. The cdc recommendation for aerobic exercise varies depending on the intensity. The choreography surrounds all phases of step training from the warm up to cool down. Aerobics classes use a specialized set of maneuvers or choreography, with a specialized vocabulary. Step aerobics follow choreography in groups using an elevated platform. It provides a cardiovascular workout to improve heart and lung health and burns calories for weight loss.
Highlow aerobics quick choreography for instructors. Both variations are based on a block of aerobic choreography consisting of 32 counts split and mix version 1. Step aerobics choreography hundreds of animated moves and patterns, videos, step language dictionary, aerobic music board, training tips, aerobic links and printable state ohio map watch everybody steps a guide to step aerobics online. Aerobic exercise routines are combinations of movements set to a specific count. Youll soon find yourself keeping up with the instructor. Step aerobics choreography, videos, music, terms at. Liebe kunden, unsere plattform gymflow hat ihren service eingestellt. Leighs step choreography moves for free try one of these combos in your next step class. Step down with the r foot first followed by the l foot. Turn to the side and step with your right foot onto the bench. The days are less now that fitness instructors spend hours creating aerobic choreography patterns. This site is like a library, use search box in the widget to get ebook that you want. Mash up mania 14 boot camp, highlow aerobics, kickboxingcombat, step, strengthbody conditioning. Step aerobics step aerobic terminology leg movements.
It also burns calories, making it an ideal way to maintain your target body weight. Start on side of bench and do a modified basic while turning. Once you get more experienced, you do moves that take you over the top and around the step forwards, sideways, and backwards. Variations include doing a single jumping jack for the final two counts instead of stepping back up on the bench. Welcome on the alexeys step aerobic site with all infos about step aerobics, sports, fitness and more. Pdf on nov 10, 2014, gonul babayigit irez and others published aerobic dance or step dance. Use the step bench on an even surface and wear quality crosstraining shoes. Delivering step classes requires creativity, strong teaching skills and preparedness. Begin a step aerobics workout with a series of basic moves, such as stepping up and down. Although the coordination exercises might seem difficult, they can easily be grasped by looking at the instructor in the class. Step back with the left foot, then step back with the right foot and lunge backward, leading with the right foot. In this online video series learn aerobics from personal trainer ricketta butler, who holds a health science education degree from the university of florida. Depends on the choreography, the pace, and the height of your step.
If you want to check all available courses of all instructors and. Feel free to play around and compose any new moves yourself. Step aerobics was innovated by gin miller around 1989. Continue with the same basic step on the left side. Now on top of that footwork and the hip move, we are going to add the torso movement on the torso. Turnstep is a large community of aerobics enthusiasts featuring over 15,000 patterns, an active bulletin board, and more.
Phase kompetenzen verlaufsplan arbeitsmaterial o schrittfolgen phase 1 1. Your participants will appreciate an even number of movements on each leg, a variety of directional patterns and variations in step placement. This 40minute workout uses a combination of cardio and strength exercises for both the upper and lower body. Impactabsorbing insoles, such as those available from spenco, can be placed in aerobic dance shoes or in any other tennis or training shoe to further reduce the impact on the residual as well as on the sound limb. For example, instead of always approaching the step. Free step aerobics routines step aerobics has gone through a lot of changes since its inception in 1989. Vertical 32r32l28r28l20r20l surprise your members with a vertical step routine. This is a modified basic step in the shape of a letter a count breakdown. Although it has recently seen a slight decrease in popularitymostly because new programs have proliferated and time slots are limited step still has its place. Highlow aerobics quick choreography for instructors mygroupfit. With this how to video you can choreograph a great step aerobics routine.
For this very basic move, stand on the floor facing the side of your step with your feet shoulderwidth apart. Start and end with feet together on opposite ends of the bench. Apr 10, 2014 simple basic step aerobics that targets the gluts, thighs, abs and general cardio. Then step up onto the step with your right foot followed left so both feet are on the step. Basic right step up with the r foot first followed by the l foot. Start your fitness routine with this aerobics video for beginners. Aim for 150 minutes a week of aerobic exercise in addition to strength work twice per week. High step training is a timeless aerobic step workout. A variety of step aerobics moves can be put together to form routines ranging from low to. Find step aerobic routines lesson plans and teaching resources. Thus, it appears that step aerobic training can be an effective method of improving aerobic power in college. Step aerobics is a terrific crosstraining activity for runners, cyclists, and walkers. The videos range from 5 to 90 minutes in length, with short circuit style workouts available, such as a 10minute powerful step aerobics challenge or a 20minute thigh and butt blaster using the step. Fig competitive aerobic dance is designed for groups of 8 athletes that incorporates both aerobic content and dance choreography.
The following routine includes a full breakdown with a choreography progression. Aerobic choreography aerobics is a disciplined sport and we can define it as physical activity with musical support whose purpose is the maintenance or development of our physical form by means of aerobic exercises, these being of low or medium intensity and long duration. These videos will totally change your idea of step aerobics. Which exercise can increase balance, flexibility and muscle strength of university students. See more ideas about step aerobics, aerobics and step workout. Step aerobics is a form of aerobic power distinguished from other types of aerobic exercise by its use of an elevated platform the step. A personal trainer should be aware of the nutritional needs of their clients. In this series of video clips she teaches aerobics exercises such as. Cathe friedrich does 5 cycles of cardio and sculpting exercises for an intense total body workout. Sometimes they can be as complex as dance routines, with choreographed steps that take a while to learn. How to choreograph a step aerobics routine cardio workout. Just wear some track pants, a tshirt, good sport shoes, and be ready for the aerobics class. Due to height difference the step choreography has always to be balanced symmetrical.
In the everchanging fitness world, creating your own aerobic dance movement. Aerobic dance shoes are specially designed to soften the impact to the body and to stabilize the foot. How to create your own aerobics dance healthy living. Step aerobics choreography, animated moves and routines, videos, breakdown, music and teaching tips at alexeys stepcenter your guide in the world of step aerobics download choreography bodystep manual. The site offers hundreds of free online workout videos, including step aerobics routines.
Symmetrical routine which combines all the sides of a step and challenges your members with flowing moves and different. A step by step guide by gin miller, the creator of step aerobics, this workout is designed to. When youre just starting out, these complicated routines can make it hard to get a good workout, so its best to start with a beginner step. How to do aerobic steps for beginners cardio workout. This choreography is intended for experienced, certified instructors. Aerobic dance classes are a great way to keep in shape. Step aerobics choreography, animated moves and routines, videos, breakdown, music and teaching tips at alexeys stepcenter your guide in the world of step aerobics. Step aerobics offers a fun and effective workout for all fitness levels. Step choreography is the main component of step aerobics training beside the music, breakdown, cueing and communication. Click download or read online button to get step aerobics book now. You can read users opinions about every item on the library and post yours if. It improves overall fitness by building strength, reducing fat, and boosting your cardiovascular health. Step used to be one of the most popular group cardio formats. Aerobic dance aerobic dance and aerobic step are the two newest competitive event categories of fig aerobic gymnastics that were introduced internationally in 2011.
Never use music that is faster than 128beats a minute to avoid tripping. Whether youre an aerobics instructor, teacher, or just attend such classes, the aerobic equipment section will have everything you need. See more ideas about zumba, choreography, step aerobics. Step up with leading foot at the center of the bench step up with the other foot next to the lead foot step down backwards to the floor with lead foot step down backwards to the floor with left foot notes. Gets your heart and lungs in shape and tones your tush. The dance aerobics combination construction system although there are many ways to put together choreography, the following is an easy system that you can use and adapt for dance aerobics, step, hilo in fact anything. This 45minute workout will help to improve your general fitness and help you reach a healthy weight.