Step aerobics routines in pdf

Also, if you want to burn more calories and maximize your results from your water aerobics workouts, check out our workout tips and charts below. And its safe, even for people with health problems. Step aerobics is distinguished from other forms of aerobic exercise by its use of often moves are referred to as reebok step moves in reference to one of the printable school worksheet aug 22, 2011 free step aerobics routines workout moves taps around the world instructions. Basic left is one of the simplest and most basic of all step moves. Dec 08, 2011 this is one of my most popular basic step workouts, and is the first in a 3 part series. 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. Your participants will appreciate an even number of movements on each leg, a variety of directional patterns and variations in step placement. Step aerobics routines with jenni 60 minutes by thegymbox. Youll soon find yourself keeping up with the instructor. Plenty of step aerobics routines are available online. Spicy step step aerobics advanced jenny ford by jenny ford.

This is one of my most popular basic step workouts, and is the first in a 3 part series. It gets its name from the wide, vshape of the movement. It provides a cardiovascular workout to improve heart and lung health and burns calories for weight loss. Step routine eight move in basic step aerobics by expertvillage. Growing stronger strength training for older adults. Step aerobics workout routine with jenni 30 minutes by thegymbox. These videos will totally change your idea of step aerobics. 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. Mar 08, 2016 written by alyssa raiola on march 8, 2016. Step aerobics step aerobic terminology leg movements. 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.

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. Aerobics step exercises for android free download and. The higher the platform, the more difficult the workout. The cdc recommendation for aerobic exercise varies depending on the intensity. Experience all the fun of step aerobics and the stimulating inner power that comes from perfecting all these brilliant steps and routines. Pdf the purpose of this study was to determine the effects of 12 weeks of step. Click on the group to see step moves and variations. Start your fitness routine with this aerobics video for beginners. Expect lots of squats, jump squats, side squats, and lunge movements in this workout that places high demand on your quads, glutes and hamstrings. Doing this choreographed cardio workout as part of a group exercise class can help build motivation and create a sense of. While those small animated images are nice for showing the progression, they dont exactly set themselves up for use in a printed sheet. Step aerobics download ebook pdf, epub, tuebl, mobi. Exercises using aerobic steps workout routines for men.

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. You can read users opinions about every item on the library and post yours if you click on user opinions button. This dance step is also doable on an aerobic step or the floor. Step aerobics choreography hundreds of animated moves and patterns with composer, step language dictionary, aerobic music board, training tips, aerobic links and message board. Free step aerobics routines step aerobics has gone through a lot of changes since its inception in 1989. A variety of step aerobics moves can be put together to form routines ranging from low to high impact, and. Water aerobics allows for a greater range of motion, therefore, helping us with flexibility. Start and end with feet together on opposite ends of the bench. The first 40 min is instruction broken down into 32 cou. Begin with a low step and follow our instructor as they coach you through the options. Step aerobics fitness grade 68 throughout this unit all students will work on learning step aerobics.

Dont worry, theres heaps of options so that everyone leaves feeling successful. Step down with the r foot first followed by the l foot. Dec 20, 20 step with one foot and bring the opposite heel toward your rear until there is tension in the hamstring muscle. Heres all the information you need to buy and use the hottest fitness product on the market todaythe aerobic step. For example, the befit channel offers workouts from denise austin, jillian michaels and other favorite trainers that include step aerobics routines. Aim for 150 minutes a week of aerobic exercise in addition to strength work twice per week.

Step routine fourteen move in basic step aerobics by expertvillage. 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. Aerobic regimes should be long enough to drive you into an aerobic zone without ending in overt fatigue. Turnstep is a large community of aerobics enthusiasts featuring over 15,000 patterns, an active bulletin board, and more.

Step with the r foot and bring the l heel toward your rear. Delivering step classes requires creativity, strong teaching skills and preparedness. Presents information about what step aerobics and aerobic dance are, illustrates the benefits of these forms of exercise, and discusses the importance of appropriate workout attire and safety. Download the exercise guidelines pdf download the steps for success pdf adolescents ages 1117 adults ages 1864 older adults ages 65 and older pregnant and postpartum women cardio exercise 57 days per week aerobic activity at either moderate. Offered exclusively at select 24 hour fitness clubs starting january 25, zumba step combines the fun and energy of zumbas upbeat rhythms with the intense lowerbody sculpting workout of step aerobics, in a format that is easy to. The aerobic stepeverything you need to know in 2020.

This exercise uses the step to elevate the upper body for people with mobility issues. Step aerobics was introduced in the 1980s as part of the aerobics craze, and its still popular in gyms and health clubs. This explosive but conveniently short workout is an effective mix of cardio and plyo. Pdf the effects of 12 weeks of step aerobics training on. Click download or read online button to get step aerobics book now. The effects of supervised step aerobics training combined with.

This is a fulllength basic to intermediate workout with many options. 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. The quality of how you move or stroke your limbs through the water makes or breaks the results of your water aerobics workouts. It has a low risk of injury and, with a few adjustments, offers a good cardio, strength, or balance workout. This is a modified basic step in the shape of a letter a count breakdown. Feel free to play around and compose any new moves yourself. Why the weighted stepup is the best lower body exercise. Step aerobics grew to popularity in the late 1980s when gyms and fitness centers began using adjustable steps to increase the intensity of aerobics classes. Please dont hesitate to report me about any problems on using this library. Step aerobics routines you can do at home lovetoknow. Get ready to tone your lower body and burn a ton of calories with this athome. 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.

Basic right step up with the r foot first followed by the l foot. Choosing an aerobic activity an aerobic activity is anything that increases your heart rate, uses large. Here are five aerobic step routines that you can start with. Step used to be one of the most popular group cardio formats. Step your lead foot 2 to 3 feet forward to the corresponding corner of the floor or the bench. Doing this choreographed cardio workout as part of a group exercise class can help. If you cannot follow all the steps at first, just keep moving. Doing aerobic step exercises burns 500 calories in one 45 minute workout. 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 routine. Basic aerobic dance steps by andrea boldt updated may 31. Can be done with the right or left leg leading example. By stepping up and down on an adjustable platform, this exercise will help you burn fat, tone up, increase your energy level and decrease your stress. If you have a step and a reliable internet connection, you dont have to head to the gym for your step aerobics workout.

In a bodystep workout you can expect a mixture of upbeat, rhythmic stepping, with squat and lunge patterns to work the legs. Ifa basic step aerobics moves international fitness association. Fat burning cardio step workout for butt and thighs step. Step routine nine move in basic step aerobics by expertvillage. Feel free to customize your step aerobics routine to suit your needs and help you reach your fitness goals, no matter what they are.

This short cardio step workout goes very well with strength training for the upper or lower body. For example, instead of always approaching the step from the widest portion, approach the step from the smaller end. The low step up is a low impact lower body exercise that targets glutes, hamstrings and quads and is suitable for all fitness levels. Stand with your feet parallel and hipdistance apart.

Inspired by step aerobic animated gifs from s moves page, a site i used while attend pennsylvania college of technology for an a. Step yourself into shape by trying a step aerobics workout. 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. 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.

Besides the many physical benefits of step, this aerobic exercise can also sharpen your mind and allow you to process information faster. A highimpact workout, step aerobics uses a platform bench elevated to your preference for a cardio workout thats similar to vigorous dancing. Guidelines for aerobic dancegymdance routines 2012 page 5 compositional requirements cr. While learning this aerobic workout students will learn different moves used in step aerobics as well as improving their cardiovascular endurance. 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. 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. The step up is a great allaround exercise for the lower body. Step aerobics is an uptempo way to get your heart pumping and stay fit. Consider the following if you are interested in taking a step aerobics class. Because of the waters natural resistance, it helps us build greater muscle tone and endurance. Sometimes they can be as complex as dance routines, with choreographed steps that take a while to learn.

See more ideas about step aerobics, aerobics and step workout. All you need is comfortable workout clothes, supportive shoes, a drink bottle and a sweat towel. The aerobic step aka aerobic stepper, aerobic platform, workout bench, exercise step, gym step, circuit step, ect. See more ideas about step aerobics, aerobics and workout music. A minimum 16 count aerobic basic step sequence must be contained within the content of the routine. The inventor of step aerobics, gin miller, conceived of the classes in 1989. Step with the r foot and curl the l leg bring the heel to your rear. Planning a step aerobic routine requires knowledge of step movements and music counts. The dynamic hip mobility on the aerobic steps a great warmup exercise that really helps to stretch and open up your hips. The strength training prescription featured here the motivational tips, safety precautions, and specific exerciseswas developed at the nutrition, exercise physiology and sarcopenia laboratory at tufts university. Product title calhome 30 aerobic step aerobics trainer adjustable exercise fitness workout stepper wfree cellphonebag average rating. Many classes combine step aerobics with body sculpting, jumping rope, sliding, or funk aerobics.

This 45minute workout will help to improve your general fitness and help you reach a healthy weight. We created a stroke analysis chart to help you understand your movements in water, because the more specific you are, the more you strengthen the targeted muscles and burn calories. It will take 510 classes to really get your step legs. Step up with one foot and then down different instructors may use different arm movements with this move. Fitness blender offers a long list of printable programs, all built by professional in the fitness industry.

Step aerobics significantly improved all functional fitness components except for bmi. 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. Step onto the bench with your right foot and bend your knee to 90 degrees. Step aerobics offers a fun and effective workout for all fitness levels. Step aerobics great choreography with ashli 60 minutes by thegymbox. As with any other exercise routine, just be certain you get medical clearance from your health care provider before taking the plunge. See more ideas about step aerobic workout, aerobics workout and step workout.

It is perfect for all exercisers since it can be modified to create a killer workout for anyone, whether you have just started exercise or have been training for years. It is effective because it burns body fat faster than most other forms of exercise. Strength training requires little time and minimal equipment. 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.

Printable workout routines can be a serious ally when youre trying to get in shape. May 24, 2019 step aerobics is an uptempo way to get your heart pumping and stay fit. Combine this with movements like burpees, push ups and weight plate exercises, and the result is a fun, uplifting, fullbody workout. Exercise according to fitness training guidelines suggested by 24 hour fitness for best results professional.