A Step Aerobics Workout for Beginners

Step aerobics could appear retro, however the undeniable fact that people have been knee driving, step-kicking, and V-stepping it out for greater than 4 a long time is only a testament to the fun and effectiveness of this cardio workout. Even in the event you didn’t grow up with leg warmers, a step platform, and a positive attitude, you’ll be able to get in on the heart-pumping modality with this latest step aerobics workout for beginners.

Step’s advantages come from the undeniable fact that changing your elevation is an incredible technique to jack up your heart rate (think in regards to the challenge of climbing up a hill or climbing up stairs), and all that stepping up and down provides an additional challenge to your glutes, hamstrings, and quads. It is a natural cardio and strength one-two punch. Plus, stepping requires coordination and balance, and provides you a mental workout with all of the combos you progress through. For those who don’t incorporate jumping, it’s also a low-impact technique to get the heart-racing advantages of a more high-impact workout.

If that sounds intimidating, fear not. Well+Good’s Trainer of the Month Club teacher Lonnie Poupard, who’s a Lululemon Studio instructor, has every little thing it is advisable to master a step aerobics workout for beginners. He’ll guide you thru the combos at different speeds, until you’re able to let your stepping loose.

“We’re just taking this time to seek out the beat to sort of get into that rhythm, get our energy up,” Poupard says from the beginning.

A strength block right after a step cardio warm-up will help your muscles snap to attention, and rounding out the workout with a combo will challenge your dance moves in a way that’s totally doable. Poupard says you’ll be able to at all times come back to an easy march in the event you need a breather or a mental break. However the built-in recovery times, plus repetition of cornerstone step moves, could have you stepping to the beat like a professional.

“Don’t stress,” Poupard says. “If there’s any a part of it that looks like it’s somewhat unmanageable now, all you’ve got to do is keep trying.”

Ready to offer your step skills a shot? Follow along within the video above to overcome this step aerobics workout for beginners.

A step aerobics workout for beginners (with bonus strength blocks!)

Format: A 19-minute sweat session featuring a step cardio warm-up, a pair strength blocks, a step aerobics combos, and a cooldown.

Equipment needed: A step and a set of light-to-medium weight dumbbells

Who is that this for?: Anyone who desires to get their heart pumping with some beginner-friendly step combos, plus get a dose of full-body strength training.

1. Step cardio warm-up

1. March in place (30 seconds)
2. Add in an alternate tapping one foot on the step at a time to your march (1 minute)
3. Alternate stepping with one foot onto the step and lifting the alternative knee (30 seconds)
4. Proceed alternating step ups, but add in arms: Raise your arms to chest height, bring them in front of you, then with bent elbows bring them back while squeezing your shoulder blades together (30 seconds)
5. Proceed alternating step ups, but moderately than stepping up on the middle of the step, switch off going from corner to corner (30 seconds)
6. Return to alternating tap up (30 seconds)
7. Return to alternating step up with knee lift (30 seconds)
8. Return to alternating step up with knee lifts within the corner (30 seconds)
9. As you step up within the corner, add in a front kick with the lifted knee (30 seconds)
10. Catch your breath and are available back to center with a march (30 seconds)
11. Do a V step move, stepping out wide onto either side of the step, and stepping back to the bottom along with your feet coming together. (30 seconds)

2. Strength block A

1. Holding your dumbbells racked at your shoulders, alternate sides as you step back with one foot right into a reverse lunge, and twist over toward the side of the front leg (30 seconds)
2. Standing in a hip hinge position along with your feet hip-width apart, knees barely bent, butt pushed back, and barely bent over, bring your elbow back right into a single arm row once on either side, after which lift arms up and to the side right into a reverse fly two times (30 seconds)
3. Holding the weights racked at your shoulders, do two squats at a faster tempo, after which one slowed down squat (1 minute)
4. Standing upright along with your dumbbells at your sides, bend your arms on the elbows right into a bicep curl, after which rotate your wrists so you’ll be able to push the dumbbells up above your head right into a press, then reverse the move (30 seconds)
5. Drop the weights, and using just your body weight, the 1st step leg out right into a side lunge as you press your butt back, then return to standing in the middle and repeat on the opposite side (30 seconds)

3. Step combo

1. Tap ups warm-up (30 seconds)
2. Step up with a high knee once on each leg.
3. Step to every corner and kick out with the alternative leg once on either side
4. Step to 1 corner and lift your opposite knee thrice.
5. Come back to center and do two V steps
6. Catch your breath with tap ups (30 seconds)
7. Repeat combo (steps 2-5) two times, alternating the lead leg and the corner you step to in move 4
8. Catch your breath with tap ups and knee ups (30 seconds)

4. Strength block B

1. Place your hands on the step and step your feet out behind you in an elevated high plank
2. Lift one arm up over your head as you rotate right into a side plank
3. Return to plank pose
4. Lower down right into a push-up and lift back up into your plank
5. Hop your feet in and arise
6. Switch sides, and repeat two times

5. Repeat step combo thrice on either side

6. Cool down

1. Stand along with your legs a pair feet apart, and convey your arms out to the side. Lift one arm up and over your head, as you bend over to the alternative side, creating length on the side of the body with the lifted arm. Hold (15 seconds).
2. Rotate your body to face the leg of the bent side, and place each hands on the leg you’re facing, and walk your hands down your leg. Bend and straighten the back leg (15 seconds). Return to center then repeat on the opposite side.
3. Bring your legs wider, then drop down right into a wide-legged squat. Place your forearms on the tops of your thighs and rock side to side (30 seconds)
4. Straighten your legs and roll as much as return to standing. Interlock your fingers behind your back, punching down and opening up your chest. Hold (15 seconds)
5. Release your arms and swing them crossing in front of you (15 seconds)