Step Aerobics Kylie Knudsen Michael Bois Shayne Young

Warm Up ZThe purpose of the warm up is to increase core body temperature. This is to completed with full body aerobic activity such as those listed below. ZMarching on the spot ZGrapevine ZBasic step ZV step ZEach of these are repeated twice

Marching on the Spot ZKnees are lifted high enough so that the thigh is parallel to the ground ZArms are to be swung with large purposeful movements in opposition Z32 repetitions for each set

Grapevine ZThe pattern of movement is as follows: ZStep out to the side; arms move out to side ZStep behind with other foot; arms lower to sides ZStep out to the side; arms move out to side ZTouch the foot onto the floor without placing the full body weight on it; clap hands Z8 repetitions per set

The Basic Step ZThis is with the use of the step ZStep right foot up onto step ZLift left foot up onto step ZStep right foot down off of step ZLower left foot down off of step ZWhen stepping up onto the stair the arms reach up to ceiling and return to side as step down. Z16 repetitions per set ZThese are to be reversed after each set.

The V Step ZThis is a variation of the basic step. ZThe right foot steps out to the edge of the step. ZThe left foot steps up onto the other outer edge of the step. ZThe right foot returns back to beginning position. ZThe left foot returns back to beginning position. ZWhen foot steps out, hand punches out to side. ZWhen feet return to beginning position, arms return to the side. Z16 repetitions per set ZReverse after each side.

Stretching ZLower Body  Hamstring Stretch – 15 sec x2  Quadriceps Stretch – 15 sec each side x2  Gastrocnemius – 15 sec each side x2  Groin Stretch (sitting down and leaning forward) – 15 sec  Gluteus Maximus Stretch – 15 sec each side  Ankle Rolls – 15 sec each side, rotating both directions ZUpper Body  Triceps Stretch – 15 sec each side x2  Trapezius Stretch – 15 sec  Arm Rotations – 15 sec in each direction  Pectoralis Stretch (arms behind back) – 15 sec  Forearm Stretch (both flexors and extensors) – 10 sec each  Neck Stretch – 15 sec each side

Instruction Period ZThis is a time when the participants are to be marching on the spot. ZMarching on the spot is to be performed as it was in the warm up. ZThis allows the participants to focus on what the instructor is explaining for the next exercise while keeping their heart rates up. ZThis is also a time in which heart rate will be checked using the carotid or radial pulse.

Aerobic Intensity Work Out ZIn this section movements become much larger and more forceful in order to increase intensity of the work out and exercise the cardiorespiratory system. ZToe taps ZHeel taps ZAround the worlds ZUp and overs

Toe Taps ZStand behind the step ZThe right toe is tapped onto the step and then replaced. ZIt is then followed by the left foot tapping the step. ZFor each right and left toe tap, a single shoulder press is performed. Therefore, it will take two counts up and two counts down. Z16 repetitions are performed for a set. Z2 sets will be performed during the exercise bout.

Heel Taps ZThe same instructions for the toe taps but instead of shoulder presses, a bicep curl will be performed. ZAlso, it is the heel of the foot that is tapped onto the step rather than the foot. Z16 repetitions for each set Z2 sets per exercise bout

Around the worlds ZThe participant begins at the right side of the step. ZThe right foot is placed up onto the step. ZThe left foot is placed up onto the step with a slight pivot to face forward. ZThe right foot is taken off the step and planted on the left side of the step. ZThe left foot is touched onto the floor. ZReverse. ZThe arms are to be kept at the side. Z16 repetitions per set Z2 sets per exercise bout

Up and Overs ZThe participant begins in the center behind the step, facing sideways so that the right foot is closest to the step. ZThe right foot steps up onto the step. ZWith a springing step the left foot comes up. ZThe right foot steps down off the step on the other side. ZThe left foot touches beside ZThe arms reach up over head as the participant comes over the step. ZThis should be repeated 8 times on each foot.

Muscular Strength ZThe following exercises are to be used in order to increase muscular strength specifically in the lower legs. ZThe body weight is used for each of these exercises. However, intensity can be increased by adding weights to the ankles. ZThe exercises include: ZForward knee lifts ZAbduction with a straight leg ZBackward leg lifts ZEach of these exercises can be performed during one step or can be repeated.

Forward Knee Lifts ZThe participant begins at the left side of the step. ZStep the right foot up onto the step and lifting the left knee as high as possible with a straight back and supporting leg. ZStep the left foot off the step. ZTouch the right foot gently on the floor in order to repeat. ZThe arms reach up over head, are brought down to the chest and then returned to the waist during each repetition.

Forward Knee Lift Repeaters ZThe forward knee lift repeater follows the same form as the forward knee lift.However, the left foot only taps the floor and is lifted again.The leg is lifted three times repeatedly and then the participant steps off. Z4 repetitions on each leg. ZTo switch sides, 8 marches

Abduction with Straight Leg ZThe same protocol is to be used as with the forward knee lifts. Instead of bending the leg and bringing it into the chest, the participant will abduct the leg to 45 ZArms will be brought out to the side as the leg is abducted and returned to the hips as the person steps down Z8 repetitions for each leg Z1 set Z8 marches will be used to move the participant over to the other side.

Abduction with Straight Leg Repeaters ZThe form is the same as the Abduction with Straight leg.The pattern of movement is the same as for the forward knee lifts. Z4 repetitions on each leg Z1 set Z8 marches will be used to switch sides

Backwards Leg Lifts ZThe protocol is the same as the forward knee lifts and the abduction with a straight leg. The working leg is lifted backwards (extended) to 45. ZArms are brought in front as the left is extended backwards and returned to hips as the participant steps off the step. Z8 repetitions for each leg Z1 set Z8 marches will be used in order to take

Backwards Leg Lift Repeaters ZThese are to be completed as the other repeaters explained. Z4 repetitions per leg Z1 set Z8 marches to change sides

Drink Break ZRe-warm ZMarching on the spot. 32 times ZStep touches. 32 times ZGrapevine 8 times ZMuscular Strenght Continued ZSquats ZLunges onto step ZCalf raises

Squats ZWith the feet just wider than shoulder width apart and toes pointing slightly outwards. ZBend legs 1, hold 2-3, straighten 4 ZThe bottom should not be pushed backwards, back should be kept erect, heels on the floot, the movement of the knees should be out over the toes. Z16 repetitions Z2 sets Z8 marches in between to loosen and rest muscles.

Lunges onto Step ZStanding behind the step. The participant steps one foot forwards onto the step. The front leg should be to 90 degrees while the back leg should be straight. ZCouting: bend 1, hold 2-3, recover 4 ZAlternate after each lunge ZRepeat 8 times each leg Z2 sets Z16 marches in between for recovery

Calf Raises ZWith the toes and heels together, rise up onto the toes and lower.Knees are to be kept straight, bottom tight, abdominals tight. ZCouting: rise onto toes 1, hold 2-3, lower 4. Z16 repetitions Z2 sets Z16 marches in between for recovery.

Stability Balls/ Core Exercises ZWalk out and in ZPartial curl ups ZProne back extensions

Walking Out and In ZBegin by being seated on the stability ball. ZWalk the feet out until the torso is parallel to the ground and then return.Keep abdominals tights, press lower back into the ball for support. ZCounting: 8 counts to walk out, 8 counts to return Z16 repetitions Z1 set Z32 bounces on the ball for recovery.

Partial Curl Ups ZWalk the feet out so that the torso is parallel to the ground and the lower back remains pressed into the ball. Feet should be shoulder width apart.Hands clasped behind head. ZCounting: curl up 1-2, recover 3-4 Z32 repetitions Z1 set Z32 bounces on the ball for recovery.

Prone Back Extensions ZLay prone on the exercise ball, feet slightly apart, legs straight. Hands clasped behind head.Depending on the intensity of exercise, the hips or stomach will be positioned over the ball. When extending, neck needs to remain in neutral position, elbows cannot be extended backwards. ZCounting: Extend 1-2, lower 3-4. Z16 repetitions