The videos range from 5 to 90 minutes in length, with short circuit style workouts available, such as a 10minute powerful step aerobics challenge or a 20minute thigh and butt blaster using the step. The height can be tailored to individual needs by inserting risers under the step. Step aerobics choreography, animated moves and routines, videos, breakdown, music and teaching tips at alexeys stepcenter your guide in the world of step aerobics. A step by step guide by gin miller, the creator of step aerobics, this workout is designed to. Step aerobics is a form of aerobic power distinguished from other types of aerobic exercise by its use of an elevated platform the step. This 45minute workout will help to improve your general fitness and help you reach a healthy weight. Aerobic dance shoes are specially designed to soften the impact to the body and to stabilize the foot. Once you get more experienced, you do moves that take you over the top and around the step forwards, sideways, and backwards. Please dont hesitate to report me about any problems on using this library. Step aerobics videos, choreography, and breakdowns for exercise, fitness, health, and losing weight. Although the coordination exercises might seem difficult, they can easily be grasped by looking at the instructor in the class. Guidelines for aerobic dancegymdance routines 2012 page 5 compositional requirements cr.
Depends on the choreography, the pace, and the height of your step. Components of an effective aerobic program once youve chosen an aerobic activity, be sure to incorporate the following components of a safe, effective program. Aim for 150 minutes a week of aerobic exercise in addition to strength work twice per week. A knee up or kick may be added to change the lead foot and switch to the other side. Aerobic dance aerobic dance and aerobic step are the two newest competitive event categories of fig aerobic gymnastics that were introduced internationally in 2011.
Step aerobics offers a fun and effective workout for all fitness levels. Begin the routine by stepping wide onto the step, starting with the left leg up followed by right leg up. Vertical 32r32l28r28l20r20l surprise your members with a vertical step routine. Your participants will appreciate an even number of movements on each leg, a variety of directional patterns and variations in step placement.
This is a modified basic step in the shape of a letter a count breakdown. Step aerobics choreography, videos, music, terms at. Step aerobics has all the benefits of a highintensity cardio workout without putting stress on your joints. Most people take step aerobics classes at a gym, with an instructor showing you each move. Start your fitness routine with this aerobics video for beginners.
Delivering step classes requires creativity, strong teaching skills and preparedness. Free step aerobics routines step aerobics has gone through a lot of changes since its inception in 1989. Liebe kunden, unsere plattform gymflow hat ihren service eingestellt. Feel free to play around and compose any new moves yourself. Turnstep is a large community of aerobics enthusiasts featuring over 15,000 patterns, an active bulletin board, and more. You can read users opinions about every item on the library and post yours if. Both variations are based on a block of aerobic choreography consisting of 32 counts split and mix version 1. Apr 10, 2014 simple basic step aerobics that targets the gluts, thighs, abs and general cardio. Youll soon find yourself keeping up with the instructor. High step training is a timeless aerobic step workout. Find step aerobic routines lesson plans and teaching resources.
Step forward with the right foot, then step forward with the left foot. Fig competitive aerobic dance is designed for groups of 8 athletes that incorporates both aerobic content and dance choreography. It provides a cardiovascular workout to improve heart and lung health and burns calories for weight loss. Never use music that is faster than 128beats a minute to avoid tripping. Pdf on nov 10, 2014, gonul babayigit irez and others published aerobic dance or step dance. With this how to video you can choreograph a great step aerobics routine. Aerobic steps welcome to the aerobic steps section of madhq featuring steps from leading fitness brand fitnessmad used to accompany aerobic exercise, workouts, and training. The cdc recommendation for aerobic exercise varies depending on the intensity.
In this series of video clips she teaches aerobics exercises such as. Aerobic dance classes are a great way to keep in shape. The days are less now that fitness instructors spend hours creating aerobic choreography patterns. The following routine includes a full breakdown with a choreography progression. Step aerobics follow choreography in groups using an elevated platform. Planning a step aerobic routine requires knowledge of step movements and music counts. In the everchanging fitness world, creating your own aerobic dance movement. Step down on the other side of the bench with your right foot and then your left. Impactabsorbing insoles, such as those available from spenco, can be placed in aerobic dance shoes or in any other tennis or training shoe to further reduce the impact on the residual as well as on the sound limb. Step aerobics choreography hundreds of animated moves and patterns with composer, step language dictionary, aerobic music board, training tips, aerobic links and message board. Highlow aerobics quick choreography for instructors mygroupfit. Cathe friedrich does 5 cycles of cardio and sculpting exercises for an intense total body workout. Step aerobics moves pdf of course, step aerobics revolutionalized the fitness industry when it was introduced in the late 1980s and it is still relevant today.
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. Step used to be one of the most popular group cardio formats. 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. Warmup 35 minutes a warmup prepares your body for exercise it slowly raises your heart rate and increases blood flow to the working muscles. The dance aerobics combination construction system although there are many ways to put together choreography, the following is an easy system that you can use and adapt for dance aerobics, step, hilo in fact anything.
Here you can find alle our choreograph courses, step aerobic and dance aerobic ready to use or for inspirations. Expect to find a variety of movements in an aerobic class that are set to the speed of the music. Stay tuned for more samba basics video from samba jess. Symmetrical routine which combines all the sides of a step and challenges your members with flowing moves and different. Hitting the mainstream fitness world somewhere around the late 1980s, step aerobics is a form of aerobic fitness that involves an elevated platform. Step back with the left foot, then step back with the right foot and lunge backward, leading with the right foot. Rebecca small the aerobic formula dvd aerobics choreography. These videos will totally change your idea of step aerobics. Just wear some track pants, a tshirt, good sport shoes, and be ready for the aerobics class. A variety of step aerobics moves can be put together to form routines ranging from low to.
As you step, place your foot entirely on the bench. Due to height difference the step choreography has always to be balanced symmetrical. Thus, it appears that step aerobic training can be an effective method of improving aerobic power in college. For this very basic move, stand on the floor facing the side of your step with your feet shoulderwidth apart.
Begin a step aerobics workout with a series of basic moves, such as stepping up and down. Mash up mania 14 boot camp, highlow aerobics, kickboxingcombat, step, strengthbody conditioning. Step aerobics download ebook pdf, epub, tuebl, mobi. If you want to check all available courses of all instructors and. Click download or read online button to get step aerobics book now. How to choreograph a step aerobics routine cardio workout. Add 5 alternating knee lifts while pulling down the arms. Although it has recently seen a slight decrease in popularitymostly because new programs have proliferated and time slots are limitedstep still has its place. Now on top of that footwork and the hip move, we are going to add the torso movement on the torso.
In this online video series learn aerobics from personal trainer ricketta butler, who holds a health science education degree from the university of florida. Leighs step choreography moves for free try one of these combos in your next step class. Use the step bench on an even surface and wear quality crosstraining shoes. It also burns calories, making it an ideal way to maintain your target body weight. If you cannot follow all the steps at first, just keep moving. There are too many maneuvers to be easily listed, but these are some of the most common.
Step aerobics is a terrific crosstraining activity for runners, cyclists, and walkers. After reading this book, you can take the test here on the website and it will be instantly and automatically graded. A personal trainer should be aware of the nutritional needs of their clients. Learn how to choreograph a step aerobics routine in this exercise tutorial.
Start with the step on the lowest level until you are comfortable with stepping and your fitness improves. Step choreography is the main component of step aerobics training beside the music, breakdown, cueing and communication. Step aerobics routines you can do at home lovetoknow. Phase kompetenzen verlaufsplan arbeitsmaterial o schrittfolgen phase 1 1. Turn to the side and step with your right foot onto the bench. 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, jumping jacks, skip, march, jog.
More fulllength step across america workoutslink in description step aerobics basic in malibu duration. Step down with the r foot first followed by the l foot. Apparently, you may be a beginner, an intermediate or advanced user, this step training guideline would be perfect for you. Many fitness programs have prepared choreography that instructors learn and then teach to participants. 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. 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. Bosu is also exceptional at developing balance and flexibility. Of course, step aerobics revolutionalized the fitness industry when it was introduced in the late 1980s and it is still relevant today. For example, instead of always approaching the step. 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.
The choreography surrounds all phases of step training from the warm up to cool down. Step back onto the bench with your left foot first, followed by your right, landing on the other side of the bench. Gets your heart and lungs in shape and tones your tush. Start on side of bench and do a modified basic while turning. Step aerobics step aerobic terminology leg movements. How to create your own aerobics dance healthy living. Group fitness participants expect to dance, kick, spin, jump and squat their way to improved health. See more ideas about zumba, choreography, step aerobics.
Variations include doing a single jumping jack for the final two counts instead of stepping back up on the bench. Aerobic exercise routines are combinations of movements set to a specific count. This choreography is intended for experienced, certified instructors. Step up with one foot and then down different instructors may use different arm movements with this move. Sometimes they can be as complex as dance routines, with choreographed steps that take a while to learn. 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.
Product title best choice products 30in heightadjustable aerobic step platform exercise accessory w 3 levels, nonslip surface average rating. Step aerobics choreography, animated moves and routines, videos, breakdown, music and teaching tips at alexeys stepcenter your guide in the world of step aerobics welcome on the alexeys step aerobic site with all infos about step aerobics, sports, fitness and more. The site offers hundreds of free online workout videos, including step aerobics routines. Start and end with feet together on opposite ends of the bench. This site is like a library, use search box in the widget to get ebook that you want. This 40minute workout uses a combination of cardio and strength exercises for both the upper and lower body. The routine consists of two different sets of 10 minutes, which are repeated twice. Click on the group to see step moves and variations. Which exercise can increase balance, flexibility and muscle strength of university students. Then step up onto the step with your right foot followed left so both feet are on the step.
Pawel is showing you the perfect build up and gives you all needed routine variations on your way to an awesome experience. It improves overall fitness by building strength, reducing fat, and boosting your cardiovascular health. Brush up on your dance step skills with this creative class. Aerobic choreography aerobics is a disciplined sport and we can define it as physical activity with musical support whose purpose is the maintenance or development of our physical form by means of aerobic exercises, these being of low or medium intensity and long duration. Step aerobics videos choreography and breakdowns step. Step aerobics was innovated by gin miller around 1989.
Welcome on the alexeys step aerobic site with all infos about step aerobics, sports, fitness and more. Step aerobics choreography hundreds of animated moves and patterns, videos, step language dictionary, aerobic music board, training tips, aerobic links and printable state ohio map watch everybody steps a guide to step aerobics online. Both variations are based on a block of aerobic choreography consisting of 32 counts. See more ideas about step aerobics, aerobics and step workout. Continue with the same basic step on the left side. How to do aerobic steps for beginners cardio workout. Highlow aerobics quick choreography for instructors. You can sort the courses by date or plays by clicking on the respective criteria below. Step aerobics choreography, animated moves and routines, videos, breakdown, music and teaching tips at alexeys stepcenter your guide in the world of step aerobics download choreography bodystep manual. Basic right step up with the r foot first followed by the l foot. Whether youre an aerobics instructor, teacher, or just attend such classes, the aerobic equipment section will have everything you need.
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