Basic Step Aerobics Class (127 BPM)
A beginner-friendly step aerobics class at 127 beats per minute, using fun disco music. Focuses on basic step, V-step, tap-ups, and knee lifts. Encourages movement and modifications for all levels. This program promotes habit formation through daily routines and rewards, leveraging positive reinforcement to encourage consistent engagement. It's designed for individuals looking to improve their cardiovascular health and learn basic step aerobics in a fun and accessible way. Remember, consistency and modification are key to success!
Program Modules
Getting Started with Step Aerobics
This module introduces the fundamentals of step aerobics, focusing on safety, proper technique, and mental preparation. It encourages setting 'implementation intentions' like 'I will do the warm-up routine every morning at 7 AM'.
Warm-up & Introduction
DailyIntroduction to the class, encouragement, and warm-up exercises to prepare the body for step aerobics. This routine helps to activate muscles and increase blood flow, reducing the risk of injury.
“It's only step. It's not something to get frustrated about.”
Basic Step & V-Step
Learn and practice the basic step and V-step moves. This routine focuses on building a foundation in step aerobics.
Basic Step (Right Lead)
DailyPracticing the basic step with the right foot leading. Reinforces coordination and rhythm.
“First move basic step we're going to do it slowly watch you walk up up down again try it right left right left”
Basic Step (Left Lead)
DailyPracticing the basic step with the left foot leading. This balances muscle use and improves overall coordination.
“I'll teach you how to transition slow left basic slow you're going up up down down so up that means okay just kind of crawl with it”
V-Step
DailyPracticing the V-step. This adds variety and complexity to the routine, engaging different muscle groups.
“Now what we're gonna do is start to take this move wider okay and this is your v step the step leg of v right right left right left right left right left right left”
Tap-Up Walk Across
DailyTapping up on the step and walking to the other side. This improves agility and spatial awareness.
“Turn toward your left right foot is going to tap up and down okay half up tap down tap up tap down tap up good jump now on my cue we're going to walk to the other side with two steps and a tap up tap down you're gonna get it watch tap up once other side stay here stay here if you didn't get it don't worry you're gonna do it again all right keep going keep going just getting your tap up getting your tap up”
Drag Step, Knee Lifts, Curls, L-Step
Introducing drag steps, knee lifts, curls, and the L-step. This routine builds upon the basic moves with slightly more challenging combinations.
Drag Step
DailyPracticing the drag step. Improves coordination and leg strength.
“You're gonna drag your toe this is a drag”
Knee Lifts
DailyPracticing knee lifts to the center and corners. Engages core muscles and improves balance.
“Knees up in the center knees up knees out”
Corner Curls
DailyPerforming heel curls towards the glutes. Strengthens hamstrings and glutes.
“You're gonna change what you're doing and give me a curl so heel to butt heel to butt heel to butt it's a curl curl it curl it Come on curl curl again curl”
L-Step
DailyLearning the L-step. Improves coordination and spatial awareness.
“What it's called is an l-step and it's three alternating knees that go off the end”
Combining Segments 1 & 2
Putting segments 1 and 2 together. This routine enhances cardiovascular endurance and improves coordination.
Combining Segments 1 & 2
DailyPutting segments 1 and 2 together. This routine enhances cardiovascular endurance and improves coordination.
“First of all never has to be perfect.”
Cool-down & Stretching
Cool-down exercises and stretching to improve flexibility. This routine reduces muscle soreness and promotes recovery.
Heel Taps
DailyTapping heels on the bench to stretch calf muscles. This improves flexibility and reduces muscle tightness.
“So take your heels tap them up tap them up tap them up all right so you're tapping your heels on your bench we're just gonna stretch it out for a second so that we can get you really moving right”
Calf Stretch
DailyCalf stretching exercises. Improves flexibility and reduces risk of injury.
“Heel on top and hold hold hands on your left knee good now really think about flexing your feet toward your body so not pointing it down but flexed in towards you so you get a nice stretch through your calves and behind the leg there hands are on the left knee and the left knee is bent three two roll it up it's four three two let's tap your foot tap tap tap you got it you got it four three two and one march back putting your left foot on top heel up hands on your right good really flex that foot hold it”
Hanging Heel Stretch
DailyStretching with heels hanging off the back of the bench. Improves flexibility in the calf muscles.
“Come up on top of your bench i want you to take your right heel hanging off the back you're gonna bend your knees and down and your knee now this is the only time i want those heels hanging off your bench okay your right heel is hanging off your left one is sturdy on top good keep going keep going you got four you got three two one more and one step that foot up left hands off ready let's go bedded in and back and in and back good stay with it good come on in and back in two more one more hang it back set the foot up come on back”
What You'll Accomplish
- Learn basic step aerobics moves.
- Improve cardiovascular fitness.
- Increase coordination and balance.
- Have fun while exercising.
- Develop consistent exercise habits.
Full program access + updates