Step aerobics classes are sometimes so choreographed, beginners are too intimidated to join. Ironically, these beginners--the unfit and overweight--are the very people who most need to attend group fitness classes. Help beginners learn to step with very simple combinations. These moves can be used for all levels of stepper. Teach participants to use techniques like raising the step height, simple traveling moves and propulsion movements to increase intensity recommends the Idea Health and Fitness Association. Skip the complex mambo cha-chas and helicopter twirls and make the workout accessible to everyone.
Step 1
Warm up the class by introducing simple step moves. Start with basic step on the right for 16 counts and then on the left for 16 counts. Reduce it down to 8-counts, 4-counts, 2-counts until you are finally alternating basic for 16 counts. Do the same simple reductive moves for the v-step. Move on to corner moves, introducing knee lifts, hamstring curls, hip extensions and front kicks.
Step 2
Perform eight counts of alternating v-steps. Add on eight counts of alternating turn steps. Take the participants over the top for eight counts and do corner knees for eight counts.
Step 3
Do eight counts of alternating corner hamstring curls. Do four counts of alternating basics followed by a repeater knee to each corner. Do eight counts of jumping jacks on the floor and four, 2-count repeater knees with a march on the floor.
Step 4
Run up and down on the bench with a right leg lead for eight counts. Run up and down with a left lead for eight counts. Step tap to the corners for eight counts and then alternate front kicks for eight counts.
Step 5
Cool down with a slightly slower tempo and review any moves with which the participants struggled. Stretch the major muscle groups.
Tips and Warnings
- Repeat each combination until most participants have mastered the moves. Keep music at a tempo of 128 bpm or slower.
- Make sure people put their entire foot onto the platform as allowing the heel to hang off may cause Achilles injuries, according to the American Council on Exercise.
Things You'll Need
- Aerobic step
Member Comments