Step aerobics involves different moves but is founded on the basic step up exercise. The effects of 12 weeks of step aerobics training on functional fitness of elderly women article pdf available in the journal of strength and conditioning research 248. Nov 10, 2011 step aerobics moves free software download email recovery exchange server 2003 step by step, moves, aerobics, single step goalsetting printable storybook joshua caleb feb 8, 2011 vocabulary words for step aerobics routine. Dont worry, theres heaps of options so that everyone leaves feeling successful. Michael carson teaches part one of a great step routine for beginner to advanced levels. Guidelines for aerobic dancegymdance routines 2012 page 5 compositional requirements cr. Yoga is a terrific callisthenic workout for everybody. For many gym goers, workout music is synonymous with dance music. Step aerobics offers a fun and effective workout for all fitness levels.
Step up on the bench with the lead foot, as wide as possible. Step back to the original position with your lead leg. Muscle groups must be used 2 machines 2 free weights 2 floormat exercises 1 exercise class ex. For those gifted and talented pupils i have added a blank sheet so they can make up their own steps or routines. All you need is comfortable workout clothes, supportive shoes, a drink bottle and a sweat towel. In a bodystep workout you can expect a mixture of upbeat, rhythmic stepping, with squat and lunge patterns to work the legs. The history of step aerobics by danielle jacobs on prezi.
In this video series, expert aerobics instructor alice monsaert leads you through the basic moves, combinations, and routines of step aerobics. Feel free to customize your step aerobics routine to suit your needs and help you reach your fitness goals, no matter what they are. Begin the routine by stepping wide onto the step, starting with the left leg up followed by right leg up. Fat burning cardio step workout for butt and thighs step.
Many classes combine step aerobics with body sculpting, jumping rope, sliding, or funk aerobics. The flashcards breakdown the stages for learning the different steps on the aqa specification for aerobics. It will take 510 classes to really get your step legs. Oct 06, 2011 michael carson teaches part one of a great step routine for beginner to advanced levels. If you are looking for something new to teach your class, step aerobics may be the answer. Cdtape player, anything else the students need as a result of their designed routines. Step aerobics workout routines step aerobics, step aerobic. Warm up with a few minutes of light cardio such as walking on a treadmill then stretch, targeting the muscles in your legs and thighs. But most dance tracks clock in around 128 beats per minute bpm, which is a little too fast for most dance cardio or step aerobic classes where complicated steps might require a little more time. This short cardio step workout goes very well with strength training for the upper or lower body.
That exercise is called step aerobics and provides a highintensity, lowimpact workout that will give you the results you want without a lot of effort. Choreographing step aerobics routines workouthealthy. Previous practice of some dance and aerobic routines and moves. Resistance training combined with benchstep aerobics enhances. I filmed this one along with a short workout another short but intense 10 minute routine for the lower body and it was a great combination to quickly get in a good sweat and burnout the muscles of the butt and thighs. Pdf step aerobics and rhythm of movement of the upper. Remember to keep it basic, use 32 count phrases, work both sides, build routine, and put it all together. Feb 27, 2012 they are a3 posters that either you can use as a prompt or you pupils can use in leadership activites to help them build up their own step routine. Fitness blender offers a long list of printable programs, all built by professional in the fitness industry. Great for firsttime participants or those who are getting back into step training. Beginner step aerobics fitness cardio jenny ford youtube.
It provides a cardiovascular workout to improve heart and lung health and burns calories for weight loss. Here you will find fatburning workouts, kickboxing routines, total body strength training, workouts for boosting metabolism, stretching sequences, and more. This is one of my most popular basic step workouts, and is the first in a 3 part series. The sequence must not include the difficulty elements or dance. For students to work in groups to create original dances or aerobic routines.
This steps workout is suited for beginners and helps you to burn fat. Add 5 alternating knee lifts while pulling down the arms. They are a3 posters that either you can use as a prompt or you pupils can use in leadership activites to help them build up their own step routine. Step aerobics was innovated by gin miller around 1989. Rachel will break down the step required to master teaching step. This page, which describes the move known as an around the world, is part of the turnstep dictionary at an around the world starts next to the bench, facing sideways this move is a combination of two turnsteps, and two over the tops. May 03, 2018 aerobic exercise is any type of cardiovascular conditioning. Planning a step aerobic routine requires knowledge of step movements and music counts.
Plenty of step aerobics routines are available online. Step onto the bench with your right foot and bend your knee to 90 degrees. For example, instead of always approaching the step. Step aerobics beginner workout with dana 30 minutes. Free step aerobics routines step aerobics has gone through a lot of changes since its inception in 1989. Step yourself into shape by trying a step aerobics workout. This page, which describes the move known as an around the world, is part of the turnstep dictionary at an around the world starts next to the bench, facing sideways. Please note, if you are a man over the age of 40, a woman over 50, or have a health problem, consult with your doctor before starting an exercise program. Combine this with movements like burpees, push ups and weight plate exercises, and the result is a fun, uplifting, fullbody workout. Continue with the same basic step on the left side. 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, jumping jacks, skip, march, jog. Pdf the purpose of this study was to determine the effects of 12 weeks of step. The routine consists of two different sets of 10 minutes, which are repeated twice.
Step aerobics is a form of aerobic exercise that uses a low elevated platform, the step. Join me for a 20 minute full body steps workout calorie burning step up cardio training routine 40 secs of work followed by 20 secs of active rest. Step aerobics offers many health and economic benefits and the routine can be easily adapted to fit your needs. Clients you will have 5 athletes coming to you their personal trainer asking for a workout designed especially for them and the sport that they play. Modern aerobics classes often include modified kickboxing moves in a mode of exercise referred to as cardio kickboxing. Step aerobics is a choreographed routine of stepping up and down on a rectangular, square, or circular platform or, in the case of bosu, a domed, flexible apparatus. By carrying out yoga you can enhance your psychological and physical health, have a good time, meet new. A minimum 16 count aerobic basic step sequence must be contained within the content of the routine. This exercise uses the step to elevate the upper body for people with mobility issues.
Aerobics is a form of physical exercise that combines rhythmic aerobic exercise with stretching and strength training routines with the goal of improving all elements of fitness flexibility, muscular strength, and cardiovascular fitness. How to choreograph a step aerobics routine cardio workout. How to do basic step aerobics cardio workout wonderhowto. This step workout burns many calories in a short amount of time. The history of aerobics goes back quite a few years. This move is a combination of two turnsteps, and two over the tops. 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. In the everchanging fitness world, creating your own aerobic dance movement. We also offer free, full length home workout videos, check those out here. The history of step aerobics progression basic step cornertocorner moves repeators. The research project was conducted on male and 10 female elite.
Step aerobics was developed by gin miller around 1989. Step aerobics involves different moves but is founded on the basic stepup exercise. The dynamic hip mobility on the aerobic steps a great warmup exercise that really helps to stretch and open up your hips. Consider the following if you are interested in taking a step aerobics class. See more ideas about step workout, aerobics and boss. The days are less now that fitness instructors spend hours creating aerobic choreography patterns. Step aerobics was introduced in the 1980s as part of the aerobics craze, and its still popular in gyms and health clubs. Pdf the effects of 12 weeks of step aerobics training on. Rachel seay has over 30,000 hours of group fitness teaching experience. It can include activities like brisk walking, swimming, running, or cycling. Step aerobics is a truly beneficial and effective exercise format for all fitness levels. Daniel and kelli are the husband and wife team behind fitness blender, a site that offers a huge selection of fulllength video workouts of all different types. A variety of step aerobics moves can be put together to form routines ranging from low to high impact, and.
There are many books, websites and videos available to help you create a step aerobics routine. It is usually performed to music and may be practiced in a group setting led by an instructor fitness professional, although it can be done. Step down backwards to the floor with the lead foot. Step aerobics follow choreography in groups using an elevated platform. Learn how to choreograph a step aerobics routine in this exercise tutorial. With this how to video you can choreograph a great step aerobics routine. Step your lead foot 2 to 3 feet forward to the corresponding corner of the floor or the bench.
You may alternate lead legs or repeat the step on the same leg several times before switching. Printable workout routines can be a serious ally when youre trying to get in shape. Many fitness programs have prepared choreography that instructors learn and then teach to participants. The stepper exercises are easy to follow along and not too complex. May 31, 2019 step your lead foot 2 to 3 feet forward to the corresponding corner of the floor or the bench. The low step up is a low impact lower body exercise that targets glutes, hamstrings and quads and is suitable for all fitness levels.
Effective cardio workouts in only 20 minutes eating and exercise step aerobics videos, choreography, and breakdowns for exercise, fitness, health, and losing weight. Step aerobics routines are a great way to build fitness and strength and make low impact aerobics more challenging. Step aerobics workout routines step aerobics, step. This playlist focuses on a mix of songsfrom the likes of three 6 mafia. Step up on the bench with the other foot, as wide as possible.
Basic steps in aerobics include marching or jogging in place, skipping, jumping jacks, kicking, punching, hamstring curls and the grapevine, a lateral move where exercisers step rhythmically to the right and then to the left. She began her fitness career teaching step aerobics and spinning classes and to this day loves to teach. The low stepup is a low impact lower body exercise that targets glutes, hamstrings and quads and is suitable for all fitness levels. Step aerobics definition of step aerobics by merriamwebster. These steps exercises will focus on your entire body and is a combination of cardio training. Simply stepping on and off of a platform is an efficient exercise that targets the quadriceps muscles in the front of each thigh, while also working the gluteus maximus, gastrocnemius, soleus and adductor magnus muscles. Choosing an aerobic activity an aerobic activity is anything that increases your heart rate, uses large. Step aerobics was first introduced in atlanta by a injured aerobics instructor, gin miller. Step aerobics is a form of aerobic exercise that uses a low elevated platform, the step, of height tailored to individual needs by inserting risers. How to create your own aerobics dance healthy living.
Many of these routines are zero equipment workouts, meaning that they can be done anywhere, anytime, even if you dont have a gym membership. The perfect workout routine is one that combines strength training and some form of cardio. This 40minute workout uses a combination of cardio and strength exercises for both the upper and lower body. Apr 02, 2019 step aerobics was introduced in the 1980s as part of the aerobics craze, and its still popular in gyms and health clubs. Find step aerobic routines lesson plans and teaching resources. If you have a step and a reliable internet connection, you dont have to head to the gym for your step aerobics workout. Aerobic exercise is any type of cardiovascular conditioning. Begin with a low step and follow our instructor as they coach you through the options. In addition to the flashcards, i also created some feet templates these have been a brilliant resource for the more. Muscular system project personal trainers guide to your workout step 1. Students should write out the steps to their routine to turn in with other assessment sheets.
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. Aerobics is a form of physical exercise that combines rhythmic aerobic exercise with stretching. This workout is set to the same 32 count music that you will hear at the gym. Includes studying games and tools such as all 20 terms. This is a novice course for people who are new to teaching step aerobics. Step aerobics routines you can do at home lovetoknow. The 50 best free workout resources you can find online. Stepping up, over and around an adjustable step to the beat of highenergy music gives you an excellent totalbody workout thats good for burning fat, building muscle and improving your fitness. Step down backwards to the floor with the other foot. Your participants will appreciate an even number of movements on each leg, a variety of directional patterns and variations in step placement. A beginner step aerobics workout for those who want simple moves and a great workout.
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