Step aerobics is a high cardio exercise for the entire body that works all of the major muscle groups of the lower body, including the glutes, hips, quadriceps, hamstrings, and calves. Depending on your arm movement, there is also core muscle involvement. The dynamic hip mobility on the aerobic steps a great warm-up exercise that really helps to stretch and open up your hips. This exercise uses the step to elevate the upper body for people with mobility issues. Cross Overs on Steps. The cross over on the aerobic step is a beginner level conditioning exercise that targets the lower body Turnstep is a large community of aerobics enthusiasts featuring over 15,000 patterns, an active bulletin board, and more. Events - Turnstep Bulletin Board - Sponsors (music and other) - Jobs - Adaptive Aerobics - Aerobics FAQ - T-shirts and more - Contact us Music for step aerobics should be medium tempo, typically 118 to 122 beats per minute (bpm). A rhythm of 126-128 bpm is sometimes used for advanced classes; Reebok defined 128 bpm as the "fastest permissible speed." The style of music should emphasize the beat, for instance a steady four on the floor rather than offbeat syncopation. FULL BODY "WORKOUT A" PDF 7 EXERCISE TUTORIALS EXERCISE 2: BACK SQUAT Step 1 (Placement): Grab the bar with an overhand grip slightly wider than shoulder-width. Place the bar on your upper-back (traps) by dipping under the bar. Raise your chest up and retract your shoulder blades. Step 2 (Unrack): Unrack the bar, take 3 steps back, then adjust Platform height is dependent on the exerciser's level of aerobic fitness, current skill with step training and degree of knee flexion when the knee is fully loaded while stepping up. Deconditioned individuals should begin on 4-inch steps, while highly skilled and experienced steppers can use 10-inch steps. The most common height is 8 inches. The steps and jumps, as it turns out, help get rid of excess pounds on the body. The most effective are the following exercises on the step platform for weight loss : Intensive steps using weights or dumbbells. Jumping up with both feet. Squats. Ordinary gymnastics or weightlifting do not burn superfluous calories like step aerobics. Three of the most common leg movements in step aerobics are the knee lift, hamstring curl and kicks. To do a knee lift, step up on platform to the corner closest to the leading foot and bring the other leg through to a hip-high knee lift. Step back down with the secondary leg, followed by the leading leg. For a hamstring curl, step up on the Multiply the number of minutes of the activity by the number of equivalent steps per minute. For example, if you bicycled at a leisurely pace for 30 minutes, multiply 116 X 30 to come up with 3,480 steps. Activity Steps per Minute Aerobic Dance Class 127 Aerobic Fitness Class 181 Aerobics, low impact 125 Aerobics, step 153 This steps workout is suited for beginners and helps you to burn fat. The stepper exercises are easy to follow along and not too complex.Support my work on P Step In Exercise: Who's in the Room? This exercise will give us a chance to learn about the many similarities and differences among us and about what feelings those similarities and differences bring up in us. We are going to mention a number of groups. When you hear a group that you identify as a Jordan, this workout is now available as The Johnson & Johnson Official 7 Minute Workout App. The app includes 36 exercises and 12 additional wor