Creating great workouts that are aerobically challenging, mentally simulating and achievable, begins with basic step building blocks.

One of the advantages of freestyle step, is that we can ensure that we can provide a workout that is suitable for different levels of fitness and ability.

What are the advantages of a step workout?

q  The adjustable platform allows the participant to adjust the workout to suit their fitness level or required intensity needs

q  Step is an excellent low impact cardiovascular workout.

q  Step music is slower so it provides the participant an opportunity to pick up the choreography

q  A 3 dimensional tool, step sequences can be manipulated in various different ways to create endless choreography.

q  Step is an excellent cross training modality that is uniquely different from any other group exercise program

q  Personal space – “This is my step and my space around it” is great for those participants who are concerned about “running” into other people

What are ‘Base Moves’?

Base Moves are standard step moves that have not been altered or modified with:

They are moves that are performed in all step class styles. Below are listed common Base Moves.

Any move where each step is fully weight bearing – marching pattern. This pattern does not change the leading leg

Execution: Right, left, right, left

Variations include:

Any alternate lead move where you have three weight bearing steps and a change step such as a knee, leg curl or kick. This pattern will change the leading leg

Execution: Right (Up), Left (lift), Left (down), Right (down), Left (up), Right (lift), Right (down), Left (down)

Variations include:

Any move where the foot is tapped/lunged on either the step or the floor and returned back to its original position. The number of taps/lunges will determine whether the move will stay on the same lead leg or change it.

Execution: R foot tap, feet together, L foot tap, feet together

Variations include

Using these base moves, a Freestyler (freestyle instructor) can teach a low to high intensity workout, with choreography varying from basic to complex.

The secret

Great instructors are aware of their own and their participant’s abilities and limitations. If the progression through the levels (or layers) are gradual, then participants will feel like they are achieving and the workout will be a success.

“The secret behind any great teacher, is the ability to teach, anything simply!”

Marietta Mehanni J

STEP CHOREOGRAPHY – All Bold moves highlight Base Moves

Routine One

Repeat on left leg

TEACH

10)  Base Move – 3x flick kick repeater, 2x basic step

11)  Layer 3x flick kick repeater – Kick Hammer

12)  Layer Hammer – Hammer with ball change

13)  Layer 2x basic – 4x marches on step, 4x marches on floor

14) Break down – 1x kick hammer, ball change, 4x marches on the step, 4x marches on the floor, 1x leg curl

15) Add – 1x kick hammer, ball change, 10x marches on the step, 4x marches on the floor, 4x leg curl repeater and 1x basic step

16) Add together – 1x knee cha cha bwds, 1x kick hammer ball change, 10x marches on the step, 4x marches on the floor and 3x leg curl repeater

17)  Layer the 10x marches on the step – Rock to the front and to the back and 2x marches

18)  Layer 2x marches – 1x knee cha cha bwds, 1x kick hammer ball change, rock to front, rock to back, rock to front and switch curl over, 3x marches and 2x basic step

19)  Layer rocks (speed up) – 1x knee cha cha bwds, 1x kick hammer ball change, (rock to front, rock to back, rock to front) speed up, switch curl over, 6x marches and 3x knee repeater

20)  Add together - 2x latino, superman turn 180 degrees straddle, 1x knee cha cha bwds, 1x kick ball change, (rock to front, rock to back, rock to front) speed up and switch curl over

Routine Two

Repeat on left leg

TEACH

10)  Repeat Wonder Woman learning curve (steps 4, 5, 6, 8 and 9)

11) Base Move – 2x basic step and 3x knee repeater

12)  Layer 2x basic step – 2x cut the corner

13)  Layer 2x cut the corner – 2x double quick stomp cut the corner and 2x knee repeater

14)  Layer 2x knee repeater – Freeze and knee

15)  Add together - Around the world, Wonder woman, 2x double quick stomp, freeze and knee lift

Routine Three

Repeat on left leg

TEACH

10)  Add together – 4x pendulum swing, straddle down, toe taps, 2x knee repeater and 2x Pogo around step