Aerobic movements draw from dance and athletic moves that are continuous and set to energetic music. As a cardio workout, increased intensity levels work your heart and lungs to meet increased demands. When combined with dumbbells, the workout utilizes upper body as well as lower body muscles. Workouts can be performed in a group class or individual setting. For fast paced movements, 1- to 3-lb dumbbells are suggested. For slower weight training movements, try 4- to 8-lb dumbbells.
Step-tap with Lateral Raises
Start with step-touch side to side movements. Step to one side, then bring your second leg over and tap your toe. Do not put your weight on the tap. Then use the tap leg to move to the opposite side. Bring the second leg over to a tap. Repeat movement from side to side. Add lateral raises for your shoulders, bending your arms at 90 degrees and placing hands palm down at your sides. As you step to the side, lift your arms to your sides using your shoulders and relaxing your hands. As you bring your second foot over to a tap, lower your arms back down to starting position. Repeat the exercise with the same dumbbell movement as you step and tap to the opposite side. Exercise can be done moving both arms at the same time, or by alternating arms. Use the same arm as the side you are stepping to.
Step-hamstring with Bicep Curls
Start movement by stepping to the side, then bending your second leg bringing your heel back towards your buttocks. Lower the bent leg stepping to the opposite side. Then bend your other leg bringing the heel to the buttocks; repeat movement side to side. Add bicep curls by extending your arms in front of you with your palms facing forward. Keep arms extended while you step. Bend your arms using your bicep muscle to bring the weights up to your chest while you are bending your heel. Extend your arms back down while you side step to the opposite side. Then, bend your arms bringing the weights up while you bend your leg. Repeat side to side.
Lunges with Tricep Extensions
Start movement by lunging one foot laterally to one side, keeping your weight centered. Bring your lunge leg back to the center. Slightly bend both knees, pushing off with the ball of the foot of your lunging leg to bring your leg back. Repeat the lunging movement on the opposite leg. Repeat side to side lunges. Add tricep extensions with your upper body. Start with your arms bent, holding the dumbbells by your shoulders with your elbows lifted out to the sides. Extend your arm on the same side of your lunging leg until your arm is parallel to the floor. Bend your arm back as you bring your lunging leg back. Repeat the arm extension on the opposite side as you lunge out. Bend your arm back as you bring your lunging leg back. Squeeze your triceps, the muscle in the back of your arm to extend your arms. Repeat movements side to side with alternating tricep extensions.
References
- "Keep Moving! Fitness Through Aerobics And Step"; Esther Pryor, & Minda Goodman Kraines; 2000
- "Personal Training Manual"; American Council on Exercise; 1991
- "Book of Body Maintenance and Repair"; American Physical Therapy Association; 1999
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