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Step-Aerobics Grapevine

IntermediateCardioTier T3

A four-count step-aerobics move on the floor with no equipment. You step right, cross the left foot behind, step right again, then touch the left foot beside the right.

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 forward with the feet together or comfortably close, knees relaxed.
  • Allow space to travel sideways in either direction.
  1. He has stepped out sideways to his right, the left foot still planted where it was, posture upright.

    Step 1 of 5

    Step sideways to the right with the right foot.

  2. His left foot has crossed behind his right, weight transferring onto it, the right hip marking the outside line.

    Step 2 of 5

    Cross the left foot behind the right foot.

  3. His right foot has stepped out to the right a second time, the left foot free and ready to close, the figure continuing its travel.

    Step 3 of 5

    Step sideways to the right again with the right foot.

  4. His left foot has closed beside the right with a light toe touch, the weight staying on the right, completing the figure.

    Step 4 of 5

    Bring the left foot beside the right foot with a light touch, carrying no weight.

  5. He has stepped out sideways to his right, the left foot still planted where it was, posture upright.

    Step 5 of 5

    Step sideways to the right with the right foot.

Safety Information

Step sideways, cross the trailing foot behind, step sideways again, then touch the trailing foot beside. Keep the posture upright with the knees relaxed and allow space to travel. Floor-work dance-fitness practice needs a clear floor. 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.