An aerobic work out is very important. This is becuase you need to stimulate your muscles. This particaluly good for women it also should help build up thier stamina. Below are some of the aerobic used commonly.

A-step

Start position:

In front of the bench, but off to one side.

Description:

This is a modified basic step in the shape of an "A".

Count Breakdown:

  1. Step up with leading foot at the center of the bench
  2. Step up with the other foot as at the center of the bench, next to the lead foot
  3. Step down backwards to the floor with lead foot
  4. Step down backwards to the floor with left foot

Note:

You start and end with feet together on opposite end of the bench.This move can also be done with the bench in a vertical position, and you actually travel to the other side of the bench.

Around The World

Start position:

In front of the bench, but off to one side.

Description:

A 16-count pattern that takes you over the top, turns and continues the same move with the same lead leg. Can be with straddles, lunges, knee lifts, curls and starts with a side approach

Count Breakdown:

  1. Step up on the bench with your left foot
  2. Step up on the bench with your right foot while turning to the left
  3. Step off the bench with your left foot, turning to your left slightly
  4. Bring your right foot down on the floor next to your left
  5. Step up on the bench with your right foot while facing to the left
  6. Bring your left foot up on the bench
  7. Step off the bench with your right foot to the right
  8. Step down with your left foot to the right
  9. Do a turnstep on the other side
  10. Do an over the top on the other side

Note:

The final two "counts" are actually 4 counts each. A complete around the world takes 16 counts.

Backfire

Start position:

In front of the bench, but off to one side.

Description:

Step touch move forward onto bench and off.

Count Breakdown:

  1. .Right foot steps onto the center of bench (moving forward)
  2. Left foot taps on bench beside right
  3. Left foot steps onto floor even with front end of bench (still forward)
  4. Right foot taps down
  5. Right foot steps back to center of bench (moving back)
  6. Left foot taps step next to right
  7. Left foot steps back to floor (still moving back)
  8. Right foot taps down on floor next to left

Basic Left

Start position:

Centered in front of the bench.

Description:

Step up on the bench with your left foot, then right, step down left foot, down right.

Count Breakdown:

  1. Step up on bench with left foot
  2. Step up on bench with right foot
  3. Step down backwards to the floor with left foot
  4. Step down backwards to the floor with right foot

Note:

Basic left is one of the simplest and most basic of all step moves

Basic Right

Start position:

Centered in front of the bench.

Description:

Step up on the bench with your right foot, then left, step down right foot, down left.

Count Breakdown:

  1. Step up on bench with right foot
  2. Step up on bench with left foot
  3. Step down backwards to the floor with right foot
  4. Step down backwards to the floor with left foot

Note:

Basic right is one of the simplest and most basic of all step moves

Charleston

Start position:

In front of the bench, but off to one side.

Description:

Step up and kick on the bench, step down and far back, then up and kick on step again, and step off.

Count Breakdown:

  1. Step up on the left end of the bench with your right foot
  2. Kick your left foot forward, over the bench
  3. Bring your left foot back down to the floor where it was
  4. Step back on the floor with your right foot, farther back than your left foot
  5. Step up on the bench again with your right foot
  6. Kick your left foot forward, over the bench
  7. Bring your left foot down to the floor again
  8. Bring your right foot down to the floor, next to your left

Note:

This is a good transition move for changing the lead foot. Doing it on the floor to the side of the bench is a low impact alternative.

Flamingo

Start position:

In front of the bench, but off to one side.

Description:

Knee lift straddle, return to the side.

Count Breakdown:

  1. Step up on bench with right foot
  2. Raise left knee
  3. Place left foot on floor to the left of the bench
  4. Place right foot on floor to the right of the bench (You are now straddling the bench)
  5. Step on bench with left foot
  6. Step on bench with right foot
  7. Bring left foot down to the floor to the left of the bench
  8. Bring right foot down to the floor to the left of the bench

Note:

Variation:

Grapevine

Start position:

Anywhere!

Description:

Step to the side in four counts as your feet cross one another.

Count Breakdown:

  1. Step to the side with your leading foot
  2. Step to the side with you other foot, bringing it behind the leading foot
  3. Step to the side with your lead foot
  4. Step to the side with your other foot, bringing it next to the lead one

Note:

This basic move is used in all types of aerobics. Feet start and end together.

K-Step

Start position:

In front of the bench, but off to one side.

Description:

Step touch move forward onto the bench and off.

Count Breakdown:

  1. (With bench on your right) Step up on bench with right foot
  2. Bring left foot up on bench next to right and tap
  3. Step forward and put left foot on floor
  4. Bring right foot forward and tap it on floor next to left
  5. Return right foot to bench where it was
  6. Bring left foot up on bench next to right and tap
  7. Step back and put left foot on the floor
  8. Step back (and down) and put right foot on floor next to left

Over The Top

Start position:

On the end of the bench.

Description:

Count Breakdown:

  1. Step up on the bench with your lead foot
  2. Bring the other foot up on the bench next to the first foot
  3. Step off the bench on the opposite side with your lead foot
  4. Step off the bench with your other foot

Note:

This move is a simple way to bring you to the other side of the bench. You can add intensity by hopping on top of the bench

Repeater

Start position:

Anywhere

Description:

Do a short move such as a knee raise three times in a row.

Count Breakdown:

  1. Step up on bench with right foot
  2. Bring other foot up and do a knee lift
  3. Bring the left foot down and tap the floor lightly
  4. Raise the left foot back into a knee lift
  5. Bring the left foot down and tap the floor lightly
  6. Raise the left foot back into a knee lift
  7. Bring the left foot down to the floor
  8. Bring the right foot doen to the floor

Note:

The repeater above is a "repeater three", but any number can be done such as a "repeater five" or even a "repeater seven".

A knee raise (as used above) can be replaced with abductions, curls, or kicks.

Reverse Turn

Start position:

In front of the bench, but off to one side.

Description:

This is basically a turnstep but facing away from the bench.

Count Breakdown:

  1. Start facing away from the step, step backwards and place left foot on top of the bench
  2. Pivot on left foot and turn to the left, bringing your right foot on top of the bench: you are now on top of the bench and facing the opposite direction of when you started
  3. Step down backwards onto the floor with left foot, turning towards the left a little bit as you do so
  4. Step down with right foot and complete the turn so that you are now facing the same direction as when you started
  5. Return the other way: step backwards and place right foot on top of the bench
  6. Pivot on right foot and turn to the right, bringing your left foot on top of the bench: you are now on top of the bench and facing the opposite direction of when you started
  7. Step down backwards onto the floor with right foot, turning towards the right a little bit as you do so
  8. Step down with left foot and complete the turn so that you are now facing the same direction as when you started

Note:

Be very careful with this move! Stepping backwards onto the step can be a very difficult and dangerous movement.

Rocking Horse

Start position:

In front of the bench, but off to one side.

Description:

8 count: from side of step (right foot lead) step up right - ham string curl left - knee lift right - ham string curl left - right foot step down. Cue as curl - knee - curl.

Count Breakdown:

  1. (Right foot leads) Step up right foot on bench.
  2. Ham string curl with left foot
  3. Left foot to floor
  4. Right knee lift
  5. Right foot back on top of bench
  6. Left ham string curl
  7. Left foot to floor
  8. Right foot steps down

Note:

Variation: take the rocking horse "around the corner". Using same moves as above - first step up with right foot at the left end of step do curl then move to end of step for knee lift (left foot on floor) and finish facing opposite direction on front side of step with ham string curl and step down with right.

Step and Lunge

Start position:

Centered in front of the bench.

Description:

Basic step with rear lunge.

Count Breakdown:

  1. Step up on bench with right foot
  2. Step up on bench with left foot - placed next to right foot
  3. Rear lunge off the bench with right foot
  4. Bring right foot back onto the bench
  5. Rear lunge off the bench with left foot
  6. Bring left foot back onto bench
  7. Step down onto floor with right foot
  8. Step down onto floor with left foot

Straddle Down

Start position:

Centered in front of the bench.

Description:

Step up on bench, step off with feet on both sides.

Count Breakdown:

  1. (From left side of bench) Step up on bench with right foot
  2. Step up on bench with left foot
  3. Step down to floor on right side of bench with right foot
  4. Step down to floor on left side of bench with left foot

Turnstep

Start position:

In front of the bench, but off to one side.

Description:

Start on the side of the bench and do a modified basic while turning.

Count Breakdown:

  1. Step up on the bench with your left foot
  2. Step up on the bench with your right foot while turning to the left
  3. Step off the bench with your left foot, turning to your left slightly
  4. Bring your right foot down on the floor next to your left
  5. Step up on the bench with your right foot
  6. Step up on the bench with your left foot while turning to the right
  7. Step off the bench with your right foot, turning to your right slightly
  8. Bring your left foot down on the floor next to your right

V-Step

Start position:

Centered in front of the bench.

Description:

Like a basic but step wide on the bench.

Count Breakdown:

  1. Step up on bench with leading foot as wide as possible
  2. Step up on bench with the other foot as wide as possible
  3. Step down backwards to the floor with lead foot
  4. Step down backwards to the floor with left foot

Note:

Feet are together are on the floor, and spread far apart while on the bench

X-Step

Start position:

Straddling the bench.

Description:

Start from a straddle position at one end of the bench. Step up and straddle down as you move forward and back.

Count Breakdown:

  1. Step up to center of bench with right foot
  2. Step up to center of bench with left foot
  3. Step down and forward with right foot to the floor on the right side of the bench
  4. Step down and forward with left foot to the floor on the left side of the bench
  5. Step up and backward to the center of the bench with right foot
  6. Step up and backward to the center of the bench with left foot
  7. Step down and backward with right foot to the floor on the right side of the bench
  8. Step down and backward with left foot to the floor on the left side of the bench

Z-Step

Start position:

Centered in front of the bench.

Description:

Step across the bench, off diagonally, and across the floor to form the letter "Z".

Count Breakdown:

  1. Step onto left side of bench with left foot
  2. Step up with right foot on bench next to the left (feet are together on the left side of the bench)
  3. Step to the right side of the bench with right foot
  4. Step to the right side of bench with left foot (feet are together on the right side of the bench)
  5. Step back diagonally to the ground with left foot (left foot is now in front of the bench on the far left side)
  6. Step back diagonally to the ground with the right foot (feet are together on the left and on the floor)
  7. Step on the floor to the right with right foot
  8. Step on the floor to the right with left foot (feet are together on the left and on the floor)

Note:

When left foot leads, counts 3-8 for the letter Z

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