Rebecca small the aerobic formula dvd aerobics choreography. Although the coordination exercises might seem difficult, they can easily be grasped by looking at the instructor in the class. Aim for 150 minutes a week of aerobic exercise in addition to strength work twice per week. There are too many maneuvers to be easily listed, but these are some of the most common. Both variations are based on a block of aerobic choreography consisting of 32 counts.
Warmup 35 minutes a warmup prepares your body for exercise it slowly raises your heart rate and increases blood flow to the working muscles. Highlow aerobics quick choreography for instructors mygroupfit. Vertical 32r32l28r28l20r20l surprise your members with a vertical step routine. Step aerobics routines you can do at home lovetoknow. Then step up onto the step with your right foot followed left so both feet are on the 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. This 40minute workout uses a combination of cardio and strength exercises for both the upper and lower body. 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 dance classes are a great way to keep in shape.
Add 5 alternating knee lifts while pulling down the arms. Find step aerobic routines lesson plans and teaching resources. Step aerobics choreography, animated moves and routines, videos, breakdown, music and teaching tips at alexeys stepcenter your guide in the world of step aerobics. Apparently, you may be a beginner, an intermediate or advanced user, this step training guideline would be perfect for you. Product title best choice products 30in heightadjustable aerobic step platform exercise accessory w 3 levels, nonslip surface average rating. Turn to the side and step with your right foot onto the bench. Step aerobics was innovated by gin miller around 1989. Start with the step on the lowest level until you are comfortable with stepping and your fitness improves. Step aerobics videos, choreography, and breakdowns for exercise, fitness, health, and losing weight. Here you are with a step aerobics moves pdf to for assistance.
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. Click download or read online button to get step aerobics book now. Liebe kunden, unsere plattform gymflow hat ihren service eingestellt. Gets your heart and lungs in shape and tones your tush. Pawel is showing you the perfect build up and gives you all needed routine variations on your way to an awesome experience. 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. 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. Aerobic exercise routines are combinations of movements set to a specific count. Step used to be one of the most popular group cardio formats. Remember to keep it basic, use 32 count phrases, work both sides, build routine, and put it all together. Aerobics classes use a specialized set of maneuvers or choreography, with a specialized vocabulary. Turnstep is a large community of aerobics enthusiasts featuring over 15,000 patterns, an active bulletin board, and more. After reading this book, you can take the test here on the website and it will be instantly and automatically graded.
Learn how to choreograph a step aerobics routine in this exercise tutorial. Sometimes they can be as complex as dance routines, with choreographed steps that take a while to learn. It provides a cardiovascular workout to improve heart and lung health and burns calories for weight loss. How to choreograph a step aerobics routine cardio workout. You can sort the courses by date or plays by clicking on the respective criteria below. Aerobic dance aerobic dance and aerobic step are the two newest competitive event categories of fig aerobic gymnastics that were introduced internationally in 2011. A minimum 16 count aerobic basic step sequence must be contained within the content of the routine. 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. Due to height difference the step choreography has always to be balanced symmetrical. The routine consists of two different sets of 10 minutes, which are repeated twice. 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.
Both variations are based on a block of aerobic choreography consisting of 32 counts split and mix version 1. Step aerobics videos choreography and breakdowns step. Planning a step aerobic routine requires knowledge of step movements and music counts. Thus, it appears that step aerobic training can be an effective method of improving aerobic power in college. Variations include doing a single jumping jack for the final two counts instead of stepping back up on the bench. Step aerobics is a form of aerobic power distinguished from other types of aerobic exercise by its use of an elevated platform the step. Click on the group to see step moves and variations. Step aerobics is a terrific crosstraining activity for runners, cyclists, and walkers. Expect to find a variety of movements in an aerobic class that are set to the speed of the music. Group fitness participants expect to dance, kick, spin, jump and squat their way to improved health.
Many fitness programs have prepared choreography that instructors learn and then teach to participants. Start your fitness routine with this aerobics video for beginners. This 45minute workout will help to improve your general fitness and help you reach a healthy weight. 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. Please dont hesitate to report me about any problems on using this library. Pdf on nov 10, 2014, gonul babayigit irez and others published aerobic dance or step dance. Of course, step aerobics revolutionalized the fitness industry when it was introduced in the late 1980s and it is still relevant today. In this online video series learn aerobics from personal trainer ricketta butler, who holds a health science education degree from the university of florida. Depends on the choreography, the pace, and the height of your step. Bosu is also exceptional at developing balance and flexibility. Welcome on the alexeys step aerobic site with all infos about step aerobics, sports, fitness and more. The height can be tailored to individual needs by inserting risers under the step.
Feel free to play around and compose any new moves yourself. Step aerobics follow choreography in groups using an elevated platform. 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. Step back with the left foot, then step back with the right foot and lunge backward, leading with the right foot.
Your participants will appreciate an even number of movements on each leg, a variety of directional patterns and variations in step placement. Hitting the mainstream fitness world somewhere around the late 1980s, step aerobics is a form of aerobic fitness that involves an elevated platform. Stay tuned for more samba basics video from samba jess. This choreography is intended for experienced, certified instructors. It improves overall fitness by building strength, reducing fat, and boosting your cardiovascular health. Highlow aerobics quick choreography for instructors. Although it has recently seen a slight decrease in popularitymostly because new programs have proliferated and time slots are limitedstep still has its place. This site is like a library, use search box in the widget to get ebook that you want. Step aerobics offers a fun and effective workout for all fitness levels. Phase kompetenzen verlaufsplan arbeitsmaterial o schrittfolgen phase 1 1.
Start on side of bench and do a modified basic while turning. Components of an effective aerobic program once youve chosen an aerobic activity, be sure to incorporate the following components of a safe, effective program. Step aerobics download ebook pdf, epub, tuebl, mobi. The site offers hundreds of free online workout videos, including step aerobics routines. The choreography surrounds all phases of step training from the warm up to cool down. If you cannot follow all the steps at first, just keep moving. Step down on the other side of the bench with your right foot and then your left. Cathe friedrich does 5 cycles of cardio and sculpting exercises for an intense total body workout. This is a modified basic step in the shape of a letter a count breakdown. It also burns calories, making it an ideal way to maintain your target body weight. Just wear some track pants, a tshirt, good sport shoes, and be ready for the aerobics class. Free step aerobics routines step aerobics has gone through a lot of changes since its inception in 1989. In this series of video clips she teaches aerobics exercises such as.
Start and end with feet together on opposite ends of the bench. Begin the routine by stepping wide onto the step, starting with the left leg up followed by right leg up. Use the step bench on an even surface and wear quality crosstraining shoes. The days are less now that fitness instructors spend hours creating aerobic choreography patterns. Continue with the same basic step on the left side. Step up with one foot and then down different instructors may use different arm movements with this move. The cdc recommendation for aerobic exercise varies depending on the intensity. Begin a step aerobics workout with a series of basic moves, such as stepping up and down. Leighs step choreography moves for free try one of these combos in your next step class. For this very basic move, stand on the floor facing the side of your step with your feet shoulderwidth apart. Which exercise can increase balance, flexibility and muscle strength of university students. Step aerobics step aerobic terminology leg movements. Step choreography is the main component of step aerobics training beside the music, breakdown, cueing and communication. See more ideas about step aerobics, aerobics and step workout.
Aerobic dance shoes are specially designed to soften the impact to the body and to stabilize the foot. If you want to check all available courses of all instructors and. A personal trainer should be aware of the nutritional needs of their clients. With this how to video you can choreograph a great step aerobics routine. Youll soon find yourself keeping up with the instructor.
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 choreography, videos, music, terms at. 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. Brush up on your dance step skills with this creative class. 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. Fig competitive aerobic dance is designed for groups of 8 athletes that incorporates both aerobic content and dance choreography. Apr 10, 2014 simple basic step aerobics that targets the gluts, thighs, abs and general cardio. Step back onto the bench with your left foot first, followed by your right, landing on the other side of the bench. Delivering step classes requires creativity, strong teaching skills and preparedness. The following routine includes a full breakdown with a choreography progression. For example, instead of always approaching the step. 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. A variety of step aerobics moves can be put together to form routines ranging from low to.
A step by step guide by gin miller, the creator of step aerobics, this workout is designed to. Symmetrical routine which combines all the sides of a step and challenges your members with flowing moves and different. 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. You can read users opinions about every item on the library and post yours if. More fulllength step across america workoutslink in description step aerobics basic in malibu duration. Mash up mania 14 boot camp, highlow aerobics, kickboxingcombat, step, strengthbody conditioning. These videos will totally change your idea of step aerobics. As you step, place your foot entirely on the bench. Guidelines for aerobic dancegymdance routines 2012 page 5 compositional requirements cr. Never use music that is faster than 128beats a minute to avoid tripping. Basic right step up with the r foot first followed by the l foot. High step training is a timeless aerobic step workout. 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 aerobics has all the benefits of a highintensity cardio workout without putting stress on your joints.
Whether youre an aerobics instructor, teacher, or just attend such classes, the aerobic equipment section will have everything you need. In the everchanging fitness world, creating your own aerobic dance movement. Once you get more experienced, you do moves that take you over the top and around the step forwards, sideways, and backwards. 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. Now on top of that footwork and the hip move, we are going to add the torso movement on the torso. Step aerobics choreography hundreds of animated moves and patterns with composer, step language dictionary, aerobic music board, training tips, aerobic links and message board. See more ideas about zumba, choreography, step aerobics.
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