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Step-Aerobics I-Step

IntermediateCardioTier T3

A step-aerobics move using a step platform. You step up with both feet, do one jumping jack on the platform, then step back down one foot at a time.

Targets: Hip

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

3

Sets

30 sec

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand facing the platform, feet under the hips.
  • Use a low stable platform and keep its edges clear.
  1. She has stepped up one foot then the other, both feet now together near the platform's centre.

    Step 1 of 5

    Step onto the platform with one foot followed by the other, bringing both feet together near the centre.

  2. She is mid-jumping-jack on the platform, feet apart and arms swept out, the platform under her and its edges clear.

    Step 2 of 5

    Perform one jumping jack on the platform, moving the feet apart and returning them together.

  3. She has stepped back down off the platform one foot then the other, both feet on the floor behind it.

    Step 3 of 5

    Step backward off the platform, one foot at a time, returning both feet to the floor.

  4. She is mid-jumping-jack on the floor behind the platform, feet apart and arms swept out, completing the combination.

    Step 4 of 5

    Perform one jumping jack on the floor, moving the feet apart and returning them together.

  5. She has stepped up one foot then the other, both feet now together near the platform's centre.

    Step 5 of 5

    Step onto the platform with one foot followed by the other, bringing both feet together near the centre.

Safety Information

Use a low stable platform and avoid landing near its edges on the jack. 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.