Basic Moves
The move NAME to cue is above, below are directions or cue words to try.
KICKS or LIFTS or TAPS
-alternates once on each leg for 4 counts total CUE: Step L, Kick R, Step R, Kick L *note the lift or kick is on beat 2
***Safety TIPS***Glute lifts (lift leg low and tight behind, work butt not back muscles). Outer-thigh lifts (lift diagonal behind- like glute lift keep it low and controlled, use butt not back muscles). Outer-thigh lifts with pivot to face side walks during lift/kick. Inner thigh life (knee to the side heel up in the center). Forward kicks.
BASIC MARCH
FORWARD & BACK (tap to switch lead leg)
-alternates lead leg automatically CUE: Right lead forward-march three, tap on 4 with left leg (4 count) Left lead backward-march three, tap on 4 with right leg (4 count)
WIDE MARCH (tap to switch lead leg) MARCH IN & OUT --alternates lead leg automatically CUE: OUT-OUT-IN-TAP or for -wide, wide, center, tap L (4 count)
SIDE STEPS (step, together)- alternate once on each leg for 4 counts total CUE: 1 R-leg Step Right, 2 L-leg Step Right, 3 L-leg Step Left, 4 R-leg step Left
HALF TIME SIDE STEPS / SQUAT -alternate once on each leg for 8 counts total CUE: 1 R-leg Step wide toward Right, 3 L-leg step toward Right (together on 4), 5 L-leg Step wide toward Left, 7 R-leg Step toward Left. Variation from center instead of side to side- Squat R-leg toward Right, then R-leg together center, then squat L-leg toward Left, then L-leg together center
1/2 TIME SQUAT FORWARD -alternate once on each leg for 8 counts total CUE: 1 R-leg step forward, 3 R-leg step backward, 5 L-leg step forward, 7 L-leg step backward
DOUBLE SIDE STEPS - alternate once on each leg for 8 counts total CUE: right together right tap, left together left tap. 1 R-leg Step Right, 2 L-leg Step Right, 3 R-leg Step Right, 4 L-leg Step Right (step, together) 5 L-leg Step Left, 5 R-leg step Left, 7 L-leg Step Left, 8 R-leg step Left
Variation Grapevine- on 2 and 5 leg crosses behind other foot while moving sideways. CUE: step cross step together
LUNGE
Keeping all the body weight controlled in the center leg, tap the other leg on the floor behind the body. Variation – side lunge instead of behind. Advance lunge pivot keeping torso/hips/shoulders in line without twisting (to press heel instead of basic tap). Variation – double lunge. Advanced add knee lift between (lunge, lift, lunge, switch sides)
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32 COUNT COMBOS
Instructors TIPS:
For Basic classes build up to a combo over 6-7 minutes by doing each activity independently (8 times kick behind, 8 times marching, 8 kicks foward, 8 grapevine) until they get the hang of each move. Then shorten the repititions down to 4 each until those transitions seem smooth for the whole class. Then reduce to 2 each – that’s the 32 count combo! Repeat until the class can do the combo straight through.
Learn the moves in the same order you put them together later in the 32 count combo. For Intermediate classes do the combo followed 3 of the variations for a total of 128 beats of a pattern-repeating but varied muscle-group training. For Advanced classes use a different Combo pattern to work each different major muscle group.
COMBO Aerobics 32 counts
[try it with the song "Jane Bond 008"]
MARCH FORWARD & BACK – 8 count DOUBLE KNEE LIFT ON EACH LEG – 8 count
DOUBLE HAMSTRING CURL – 8 count
GRAPEVINE RIGHT & LEFT – 8 count
variations for super combos
MOVE ON TO KICKS INSTEAD OF LIFTS (larger range of motion means a tougher workout). Glute lifts (lift leg low and tight behind, work butt not back muscles). Outer-thigh lifts (lift diagonal behind- like glute lift keep it low and controlled, use butt not back muscles). Outer-thigh lifts with pivot to face side walks during lift/kick. Inner thigh life (knee to the side heel up in the center). Forward kicks.
COMBO Aerobics 32 counts [aero 1 #5]
WIDE MARCH alternate R then L – 8 count
MARCH FORWARD & BACK – 8 count
4 front kicks moving froward – 8 count
4 glute lifts moving backward – 8 count
variations for super combos
Knee lifts forward and hamstring curls backward. Inner thigh lifts forward and outer thigh lifts backward. It is good to work opposing muscles together (ie outer thight, inner thigh)
COMBO Aerobics 32 counts
GRAPEVINE alternate R then L – 8 count
MARCH FORWARD & BACK – 8 count WIDE MARCH alternate R then L – 8 count 1/2 TIMESIDESQUAT -alternate once on each leg for 8 counts total
variations for super combos
Forward squats instead of wide squats.
Pivot on beat 4 grapevine so each 32 count combo is either facing the front wall or the back wall.
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