The document describes 18 different step aerobic moves including basic, V-step, alternating basic, alternating V-step, knee lift, alternating knee lifts, hamstring curl, alternating curls, kicks, alternating kicks, side lifts, alternating side lifts, hip/glute lift, alternating hip/glute lifts, lunge, turn step, straddle down, and over the top. It also describes 16 different arm movements that can accompany the lower body steps including bicep curls, alternating bicep curls, hammer curls, tricep kickbacks, low row, upright row, frontal raise, lateral raise, frontal pull, overhead pull, arm circles, shoulder punch, overhead press, pec
The document describes 18 different step aerobic moves including basic, V-step, alternating basic, alternating V-step, knee lift, alternating knee lifts, hamstring curl, alternating curls, kicks, alternating kicks, side lifts, alternating side lifts, hip/glute lift, alternating hip/glute lifts, lunge, turn step, straddle down, and over the top. It also describes 16 different arm movements that can accompany the lower body steps including bicep curls, alternating bicep curls, hammer curls, tricep kickbacks, low row, upright row, frontal raise, lateral raise, frontal pull, overhead pull, arm circles, shoulder punch, overhead press, pec
The document describes 18 different step aerobic moves including basic, V-step, alternating basic, alternating V-step, knee lift, alternating knee lifts, hamstring curl, alternating curls, kicks, alternating kicks, side lifts, alternating side lifts, hip/glute lift, alternating hip/glute lifts, lunge, turn step, straddle down, and over the top. It also describes 16 different arm movements that can accompany the lower body steps including bicep curls, alternating bicep curls, hammer curls, tricep kickbacks, low row, upright row, frontal raise, lateral raise, frontal pull, overhead pull, arm circles, shoulder punch, overhead press, pec
The document describes 18 different step aerobic moves including basic, V-step, alternating basic, alternating V-step, knee lift, alternating knee lifts, hamstring curl, alternating curls, kicks, alternating kicks, side lifts, alternating side lifts, hip/glute lift, alternating hip/glute lifts, lunge, turn step, straddle down, and over the top. It also describes 16 different arm movements that can accompany the lower body steps including bicep curls, alternating bicep curls, hammer curls, tricep kickbacks, low row, upright row, frontal raise, lateral raise, frontal pull, overhead pull, arm circles, shoulder punch, overhead press, pec
- can be done with the R or L foot leading. Step up with one foot and then down (different instructors may use different arm movements with this move).
Example: Basic Right - step up with the R foot first followed by the L foot. Step down with the R foot first followed by the L foot.
2. V-Step
- can be done with the R or L foot leading. Take the feet wide on the step and then close together on the floor (arm patterns will vary).
Example: R foot steps wide, then the L foot steps wide. R steps down on the floor near the middle of the step, then the L steps down.
3. Alternating Basic
- Begin with one foot leading then tap with the opposite foot and step with that foot.
Example: Step with the R foot leading followed by stepping up with the L foot. Step down with the R foot first followed by the L foot tapping and then stepping up.
4. Alternating V-Step
- Begin with one foot leading wide, then tap with the opposite foot and step wide with that foot.
Example: Step wide with the R foot leading followed by wide with the left foot. Step down toward the middle with the R foot, followed by the L foot tapping and then stepping wide.
5. Knee Lift
- Step with one foot and lift the opposite knee. (Can be done with the right or left leg leading)
Example: Step with the R foot and lift the L knee.
6. Alternating Knee Lifts
Example: Step with the R foot and lift the L knee. Place the L foot on the floor followed by the R foot. Step with the L foot and lift the R knee.
7. Hamstring Curl
- Step with one foot and bring the opposite heel toward your rear until there is tension in the hamstring muscle. (Can be done with the right or left leg leading)
Example: Step with the R foot and bring the L heel toward your rear.
8. Alternating Curls
Example: Step with the R foot and curl the L leg (bring the heel to your rear). Place the L foot on the floor followed by the R foot. Step with the L foot and curl the R leg.
9. Kicks - Step with one foot and kick the opposite leg. (Can be done with the right or left leg leading)
Example: Step with the R foot and kick the L leg.
10. Alternating Kicks
Example: Step with the R foot and kick the L leg. Place the L foot on the floor followed by the R foot. Step with the L foot and kick the R leg.
11. Side Lifts
- Step with one foot and lift the opposite leg to the side (don't need to lift very high, just lift the leg straight up to the side and squeeze the muscle when you feel tension). This move can be done with the right or left leg leading.
Example: Step with the R foot and lift the L leg to the side
12. Alternating Side Lifts
Example: Step with the R foot and lift the L leg to the side. Place the L foot on the floor followed by the R foot. Step with the L foot and lift the R leg to the side.
13 Hip Lift or Glute Lift
- Step with one foot and lift the opposite leg back. (This is a small movement that works the glutes. The abdominals should remain tight so the lower back isn't stressed. Once the leg is lifted, try to squeeze the glutes before lowering the leg). This move can be done with the right or left leg leading.
Example: Step with the R foot and lift the L leg back.
14. Alternating Hip or Glute Lifts
Example: Step with the R foot and lift the L leg back. Place the L foot on the floor followed by the R foot. Step with the L foot and lift the R leg back.
15. Lunge
- From the top of the step, lean forward and touch your toe on the floor behind you. Your weight should be slightly forward - not on the foot that is touching the floor. Do NOT press your heels down in this move, just touch the toe and return the foot to the step platform. Repeat with the opposite leg.
16. Turn Step
- Like the Alternating V-Step except as you bring both legs down, the side of your body is facing the step rather than the front of your body.)
Example: R foot steps up, L steps into V, as R leg comes down, body turns so the side of the body is facing the step. L foot taps the floor and steps back onto the step. R steps into V, as L leg comes down, body turns so the side of the body is facing the step. R foot taps the floor and steps onto the step etc...
17. Straddle Down
- From the top of the step, one leg steps down on one side, the other leg steps down on the other (so you are "straddling" the step). Each leg then returns to the top of the step. (A wide variety of arm movements can be used with this leg pattern).
Example: R foot steps down, L foot steps down (you should be "straddling" the step at this point). R foot steps back onto the platform, L foot then returns to the platform.
18. Over the Top
- The side of your body is toward the step. Bring one foot onto the step followed by the other foot. The first foot steps down on the opposite side of the step followed by the second foot.
Example: R side of the body faces the step. Place the R foot on the step followed by the L foot. Place the R foot on the opposite side of the step followed by the L foot. Now the L side of the body should face the step. To return to the original side, the L foot is placed on the step followed by the R foot. The L foot is placed on the floor and then the R. Now you are back to your original starting position.
19. Repeaters
- Any alternating step pattern where the weight bearing phase of the movement (such as knee lifts, hip lifts etc...) can be repeated (usually 3 times).
Example Repeater Knees: R foot steps up, L knee is lifted, L toe tapped, L knee is lifted, L toe is tapped, L knee is lifted, L foot comes down, R foot comes down. L foot steps up, R knee is lifted, R toe tapped, R knee is lifted, R toe tapped, R knee is lifted, R foot comes down, L foot comes down.
Example Repeater Curls: R foot steps up, L leg is curled, L toe tapped, L leg is curled, L toe is tapped, L leg is curled, L foot comes down, R foot comes down. L foot steps up, R leg is curled, R toe tapped, R leg is curled, R toe tapped, R leg is curled, R foot comes down, L foot comes down.
20. Diagonal or Corner to Corner
- The side of your body is facing the step. Rather than going Over the Top to the other side, go over at a diagonal so you end up on the other side at the opposite end of the step.
Example: R side is facing the step. R foot steps up, L foot steps in front of the R on the top of the step. R foot steps down on the opposite side and corner from where the move originated, L foot follows.
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Step Aerobic Terminology - Arm Movements
1. Bicep Curls
- Elbows should be at the side of the trunk with the palms of the hand facing upward. Bring the hands toward the chest by flexing the elbow and return them to the side of the trunk. NOTE: You can change your level of intensity by bringing the arms up, instead of having the elbows at your side, bring them level with the shoulders.
2. Alternating Bicep Curls
- Same as the movement above, but only flex/extend one arm at a time.
3. Hammer Curls
- Similar to bicep curls except the palms are facing each other rather than facing upward. This movement can also be done by alternating arm movements.
4. Tricep Kickbacks
- Arms should be at your side with the elbows slightly bent and behind the shoulders. Your hands next to your trunk with your palms facing the body. Extend the elbow back and then return to your starting position. This movement can be done by pressing both arms back at the same time or alternating back and forth.
5. Low Row
- Arms are in front of the body, pull the elbows in toward the waist until the hands are next to the waist and then return the arms to the front of the body.
6. Upright Row
- Fists should be together next to your thighs. Bring the arms up toward your chin (keeping the fists close together and next to the body). Return the arms to their starting position.
7. Frontal Raise
- Begin with fists on each thigh. Raise the arms to shoulder level and return to the thigh.
8. Lateral Raise
- Fists should be together with palms touching the thighs. Lift the arms outwards and upwards with the palms facing down. Elbows should be leading this movement and should be slightly bent. Lift until the arms are slightly below shoulder level and then return them to the thigh.
9. Frontal Pull
- Arms shoulder level, pull the arms in toward the body (so fists rest on thighs), then return them to shoulder level.
10. Overhead Pull
- Arms are above the head, pull the arms in toward the thighs and then return them overhead.
11. Arm Circles
- Arms are overhead or shoulder level. Cirlce the arms clockwise down toward the body and then back to the starting point
12. Shoulder Punch
- Hands are at shoulder level, punch one arm and then return to shoulder level.
13. Overhead Press
- Fists are resting on the shoulders with the palms facing each other. Extend the arms up over the head keeping the elbows close to the ears. Lower the arms back to the shoulders. (This can be down with both arms at the same time or by alternating arms).
14. Pec Press
- Elbows are shoulder height and they are bent. Hands are in a fist with palms facing forward. Press the arms together until the palms (and fists) are facing each other in front of your face. Return the arms to their starting position.
15. Double Side Out
- Fists should be under the chin at chest level with the palms facing downward. Extend both arms out to the side keeping the elbows at shoulder height. Return the arms to their staring position. (This can also be done by alternating the R and L arm).
16. Slice
- Similar to the double side out except, one arm goes up and the other goes down. This is usually done with a side lift move. The leg that lifts to the side corresponds to the arm which is down (the opposite arm goes up).
