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Step-Aerobics Repeater

IntermediateCardioTier T3

A step-aerobics move using a step platform. You plant the right foot on the platform, lift the left knee, then tap the left foot lightly on the floor and repeat.

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

1

Sets

300 sec

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand on the floor facing the left corner of the platform.
  • Plant the right foot securely on the platform.
  1. He has stepped his right foot fully onto the platform, facing its left corner, the left foot still on the floor.

    Step 1 of 5

    Step onto the platform with the right foot facing the left corner, placing the entire foot securely.

  2. His left knee has lifted in front of him, balanced on the platform-planted right foot.

    Step 2 of 5

    Lift the left knee toward the front of the body for the first knee lift.

  3. His left foot has lowered to the floor in the light tap, weight kept on the platform foot, the knee poised to rise again.

    Step 3 of 5

    Lower the left foot to lightly tap the floor without transferring weight, ready for the next lift.

  4. His left knee has lifted for the third consecutive time, the right foot still firmly planted on the platform, the figure completing.

    Step 4 of 5

    Lift the left knee a third time, maintaining the balance on the platform support.

  5. He has stepped his right foot fully onto the platform, facing its left corner, the left foot still on the floor.

    Step 5 of 5

    Step onto the platform with the right foot facing the left corner, placing the entire foot securely.

Safety Information

Lift the left knee three consecutive times, tapping the floor lightly between lifts without transferring weight. 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.