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Step-Aerobics Basic Step

IntermediateCardioTier T3

A step-aerobics move using a step platform. You step up with the right foot, then the left, then step back down with the right foot and the left.

Targets: Foot & Toes

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

1

Sets

300 sec

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand facing the platform with the feet under the hips.
  • Select a low stable platform height.
  1. She has stepped up onto the platform with her right foot, the whole sole planted securely, her left foot still on the floor behind.

    Step 1 of 5

    Step onto the platform with the right foot, placing the whole foot securely.

  2. Both her feet are now planted on the platform, left foot joined beside the right, standing tall on top of it.

    Step 2 of 5

    Step onto the platform with the left foot beside the right.

  3. Her right foot has stepped back down to the floor behind the platform while her left foot remains planted on top.

    Step 3 of 5

    Step backward onto the floor with the right foot.

  4. Both her feet are back on the floor behind the platform, left foot joined beside the right at the starting position.

    Step 4 of 5

    Step backward onto the floor with the left foot beside the right, completing one basic right step.

  5. She has stepped up onto the platform with her right foot, the whole sole planted securely, her left foot still on the floor behind.

    Step 5 of 5

    Step onto the platform with the right foot, placing the whole foot securely.

Safety Information

Place the entire foot securely on the platform and step down with control. Step-aerobics practice needs a clear floor and a stable platform at a low height. Keep the hops and jumps controlled. Anyone with a shoulder, elbow, wrist, hip, back, knee or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.