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Step-Aerobics Thunder and Lightning

AdvancedCardioTier T4

Aim: to raise your heart rate and build leg endurance. Good for: Home cardio without equipment; Short interval burst; Leg endurance work.

Targets: Hip
Cardio intervalsLeg enduranceNo equipment

When to use

This is for fit exercisers who want a short, hard cardio burst. Use it in the main part of a session after a warm-up. The goal is to raise your heart rate and build leg endurance.

Stop if

Stop if you feel sharp pain, dizziness or joint pain that does not ease.

  • 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

4

Sets

20 sec

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand tall with the feet together and the arms at the sides.
  • Prepare for the small controlled hop.
  1. He stands tall, feet together, arms resting at his sides, ready for the hop.

    Step 1 of 5

    Stand tall with your feet close together. Rest your arms at your sides.

  2. He is landing in the wide squat, feet wider than hip-width, hands coming down to block in front of the lower torso, palms down, elbows out.

    Step 2 of 5

    Hop your feet apart into a wide squat. Bring your hands down in front of your lower torso.

  3. He holds the wide squat, chest lifted, shoulders relaxed, knees tracking the toes, hands held in the low block.

    Step 3 of 5

    Hold the wide squat with your chest lifted. Keep your knees in line with your toes.

  4. He has returned to the narrow stance, both arms reached overhead forming a V.

    Step 4 of 5

    Return to a narrow stance. Reach both arms overhead in a V.

  5. He stands tall, feet together, arms resting at his sides, ready for the hop.

    Step 5 of 5

    Stand tall again with your feet together and your arms at your sides.

Form Cues

  • Land softly with bent knees
  • Keep your chest lifted
  • Point knees the same way as toes
  • Keep your shoulders relaxed

Common Mistakes to Avoid

  • Landing with stiff knees
  • Letting the knees fall inward
  • Leaning far forward in the squat
  • Rushing and landing off balance

Safety Information

This move has impact on the knees and ankles. Use a non-slip floor. For lower impact, step your feet out and in instead of hopping.

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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.