The moves are simple enough that you can learn them quickly, making the workout ideal for beginners. Dec 08, 2011 this is one of my most popular basic step workouts, and is the first in a 3 part series. Step aerobics routines freeware free download step. Often moves are referred to as reebok step moves in reference to one of the first makers of the plastic step commonly used in gyms. For example, jenny ford fitness provides a 30minute free video for beginners, while. Step aerobics choreography, videos, music, terms at.
Step aerobics routines you can do at home lovetoknow. The moves work your legs primarily and help improve your cardiovascular endurance. These videos will totally change your idea of step aerobics. Step aerobics vector images, illustrations, and clip art browse 160 step aerobics stock illustrations and vector graphics available royalty free, or search for yoga. Some parts of the workout are more intense while others give you a break from the action. May 24, 2019 step aerobics is an uptempo way to get your heart pumping and stay fit. A variety of step aerobics moves can be put together to form routines ranging from low to. Free 10minute cardio step workout click here to watch the original version with kathys instruction the newest workout obsession may surprise you. Step workout 20 minute stepper workout routine with full body steps exercises step aerobic workout. Aerobic dance and aerobic step are the two newest competitive event categories of fig. This is a modified basic step in the shape of a letter a count breakdown. If you have a step and a reliable internet connection, you dont have to head to the gym for your step aerobics workout. It provides a cardiovascular workout to improve heart and lung health and burns calories for weight loss. All you need is comfortable workout clothes, supportive shoes, a drink bottle and a sweat towel.
Try this beginner step workout for some heart pumping fun. Please dont hesitate to report me about any problems on using this library. This will help to reduce the risk of developing certain illness and disease. See more ideas about step aerobic workout, aerobics workout and step workout. Dont worry, theres heaps of options so that everyone leaves feeling successful. Guidelines for aerobic dancegymdance routines 2012 page 6 prohibited moves no propulsion or releases are permitted during the lifts. Fatigue and depression in diseasefree breast cancer. Jul 27, 2009 step aerobics, which revolutionized the fitness industry when it was introduced in the late 1980s, is a versatile training modality that can be made more or less intense by simply changing the height of the step, performing movements through different ranges of motion or adjusting the step cadence. Doing this choreographed cardio workout as part of a group exercise class.
I had taken stepaerobics classes about 10 years ago and found i really enjoyed it. Doing this choreographed cardio workout as part of a group exercise class can help build motivation and create a sense of. Welcome on the alexeys step aerobic site with all infos about step aerobics, sports, fitness and more. These step aerobics exercise videos boost workout intensity as they tone your lower body. Check out how to build a wood park bench using my free and step by step. Some step aerobics movements require using your whole body to turn. For example, instead of always approaching the step.
Step back to the original position with your lead leg. A variety of step aerobics moves can be put together to form routines ranging from low to high impact, and. 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. You can actually try workout one of the step hero program here on youtube for free first. On these pages, you can find free workouts that include step routines. Browse through totalbody exercises or movements that target more specific areas of the body. This is one of my most popular basic step workouts, and is the first in a 3 part series. This page, which describes the move known as a ystep, is part of the turnstep dictionary at a ystep starts by stepping up wide on the bench like a vstep does, then the feet are brought together, then they step down, and finally the step back up. Start with a quick warmup, two super fun sections with simple yet effective moves, and finish with a cool down and stretch. For this very basic move, stand on the floor facing the side of your step with your feet shoulderwidth apart. Often moves are referred to as reebok step moves in reference to one of the first makers of the plastic step commonly used in gyms the basic step involves raising one foot onto the step, then the other so that they are both on the step, then stepping the first foot. The higher the platform, the more difficult the workout. Feel free to play around and compose any new moves yourself.
The routine consists of two different sets of 10 minutes, which are repeated twice. Step aerobics was developed by gin miller around 1989. Another fullbody movement is over the top, which starts with the side of your body facing the step. Free step aerobics routines step aerobics has gone through a lot of changes since its inception in 1989. Here youll find a huge selection of step aerobics fitness videos and dvds. 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. Pdf the effects of 12 weeks of step aerobics training on.
This is one of my most popular basic step workouts, and is the first in a 3. This short cardio step workout goes very well with strength training for the upper or lower body. Phil weedens xtreme hiphop step classes are full of intense cardio moves and songs that make us want to get up and dance. The effects of supervised step aerobics training combined with. 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. Step aerobics beginner workout with dana 30 minutes. I decided it would be good to have an indoor workout for the winter months and this fits the bill. Begin a step aerobics workout with a series of basic moves, such as stepping up and down.
Click on the group to see step moves and variations. Step aerobics routines freeware audit routines in scriptbasic v. See more ideas about step aerobics, aerobics and step workout. 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. Mar 08, 2016 phil weedens xtreme hiphop step classes are full of intense cardio moves and songs that make us want to get up and dance. Feel free to customize your step aerobics routine to suit your needs and help you reach your fitness goals, no matter what they are. The professional instructors make it fun for you every step of the way with all the moves broken down and repeated making it really easy to follow for all. Rentals include 7 days to start watching this video and 7 days to finish once started. Y step 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 your lead foot 2 to 3 feet forward to the corresponding corner of the floor or the bench. A highimpact workout, step aerobics uses a platform bench elevated to your preference for a cardio workout thats similar to vigorous dancing. Variations include doing a single jumping jack for the final two counts instead of stepping back up on the bench.
Step yourself into shape by trying a step aerobics workout. This workout is set to the same 32 count music that you will hear at the gym. You can find step aerobics routines for free on multiple platforms. This 45minute workout will help to improve your general fitness and help you reach a healthy weight. Resistance training combined with benchstep aerobics enhances. Jul, 20 basic step aerobics workout jonathons fitness. The moves from the classes id taken are in this, so it all came back to me pretty fast.
Step aerobics offers a fun and effective workout for all fitness levels. Pick three or four moves from the list below and add them to any workout. Jan 19, 2018 the moves work your legs primarily and help improve your cardiovascular endurance. Step onto the bench with your right foot and bend your knee to 90 degrees. Step aerobics significantly improved all functional fitness. Fat burning cardio step workout for butt and thighs step. It will take 510 classes to really get your step legs. Step aerobics choreography, animated moves and routines, videos, breakdown, music and teaching tips at alexeys stepcenter your guide in the world of step aerobics. Guidelines for aerobic dance gym dance routines gymnastics.
Ifa basic step aerobics moves international fitness association. Many classes combine step aerobics with body sculpting, jumping rope, sliding, or funk aerobics. Step aerobics illustrations, royaltyfree vector graphics. Aerobics step exercises for android free download and. The surgeon general suggests doing at least thirty minutes of moderate physical activity on most days of the week. Once you get more experienced, you do moves that take you over the top and around the step forwards. Combine this with movements like burpees, push ups and weight plate exercises, and the result is a fun, uplifting, fullbody workout. Consider the following if you are interested in taking a step aerobics class. Basic step aerobics workout jonathons fitness with images. Step back with the left foot, then step back with the right foot and lunge backward, leading with the right foot. Bsa involves choreographed, rhythmical movements on a step performed to. Simple basic step aerobics that targets the gluts, thighs, abs and general cardio. 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.
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. You can read users opinions about every item on the library and post yours if you click on user opinions button. Step forward with the right foot, then step forward with the left foot. Step aerobics beginner workout with dana 30 minutes youtube. From extreme hip hop step to barrys bootcamp, step aerobics are being incorporated. A complex sequence is defined as a series of basic aerobic steps and movement patterns using. Step aerobics is an uptempo way to get your heart pumping and stay fit. Results 1 20 step aerobics moves articles step aerobics moves information free step aerobics moves article the person who is doing these exercises printable taos county nm map step aerobics moves papers and research, find free pdf download from the original pdf search engine. Begin with a low step and follow our instructor as they coach you through the options. You may alternate lead legs or repeat the step on the same leg several times before switching. Doing aerobic step exercises burns 500 calories in one 45 minute workout. Step aerobics routines freeware free download step aerobics. Warm up with a few minutes of light cardio such as walking on a treadmill then stretch, targeting the muscles in. Your participants will appreciate an even number of movements on each leg, a variety of directional patterns and variations in step placement.
Youll soon find yourself keeping up with the instructor. A knee up or kick may be added to change the lead foot and switch to the other side. The basic step involves stepping first one foot then the other on top of the step and then stepping the first foot and then the other back to the floor. Youll also find step aerobics workout videos at various levels from beginners to advanced. If you cannot follow all the steps at first, just keep moving. Basic left is one of the simplest and most basic of all step moves. Planning a step aerobic routine requires knowledge of step movements and music counts. Propelling is defined as when a person is thrown by a partnermembers of a group or a.
It is effective because it burns body fat faster than most other forms of exercise. In a bodystep workout you can expect a mixture of upbeat, rhythmic stepping, with squat and lunge patterns to work the legs. Do the moves between strength training exercises, as an active rest, or before a run or other. Plenty of step aerobics routines are available online. Start and end with feet together on opposite ends of the bench. Step aerobics was innovated by gin miller around 1989.
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