The Class

Step/Boxing Aerobic class is an easy and fun class to learn. The intensity can be varied throughout the class. Alternate between high and low intensity moves. High impact periods should be limited to 5 minute intervals.

To the right of this panel is a Windows Media Player. Click on the PLAY button to see a sample of some of the moves that can be done in a Step/Boxing Aerobics class. The quality of the video will depend on your internet connection speed. This video does not necessarily coincide with the description below. Both are intended to provide suggestions for class format and content. This video is the original Pilot Show for a proposed Chicago television show.

• Warm Up: 10 min

  • Face Class
  • Alternate regular march and wide march
  • Transition to toe tap from wide march
    • One arm reach across front of body and then up
    • Both arms to front of body then up
    • Defense position, both fists in front of chin
      • Alternate jabs to front
      • Alternate upper cuts
      • Alternate hook punches
      • Alternate upper front arm blocks
      • Alternate outside to inside upper blocks
  • Back to regular march
  • Grapevine
    • Hamstring raises with pull back on each side
    • Knee Strikes with pull down on each side
  • Back to regular march
  • Static calf stretch for each leg
  • Static hamstring stretch for each leg, don't lock knees
  • Back to regular march
  • Static groin stretch, legs to the side
  • Transition to runner's stretch on each side

• Class: 25 min

  • High Intensity - Low Impact: 5 min

    • L-Step
    • L-Step with outside kneee
    • L-Step with outside and inside knee

  • High Intensity - Low Impact: 5 min

    • V-Step
    • V-Step with knee raise
    • V-Step with front kick
    • V-Step with side kick
    • V-Step with back kick

  • Water Break - Pulse Check

  • High Intensity - Low Impact: 5 min

    • V-Step
    • V-Step with knee raise
    • V-Step with front kick
    • V-Step with side kick
    • V-Step with back kick

  • High Intensity - High Impact: 5 min

    • Boxers Stance facing right - instructor facing same as class
    • Left jabs to front - (stay on ball of foot, lightly, heel barely touches)
    • Rotate
    • Boxers Stance facing left
    • Right jabs to front
    • Rotate
    • Reverse (180) then one jump forward and continue jabs
    • Turn left and jab
    • Turn right and jab
    • Reverse (180) jump forward then continue jabs

  • Low Intensity - Low Impact: 5 min

    • Turn-Step
    • Over-the-top
    • Over-the-top again
    • Turn-Step
    • V-Step with knee raise

• Cool Down: 5 min

  • Alternate regular march and wide march
  • Transition to toe tap from wide march
    • One arm reach across front of body and then up
    • Defense position, both fists in front of chin
      • Alternate jabs to front
      • Alternate upper cuts
      • Alternate hook punches
      • Alternate upper front arm blocks
      • Alternate outside to inside upper blocks
  • Back to regular march
  • Static groin stretch, legs to the side
  • Back to regular march
  • Defense position, both fists in front of chin
  • Alternate front kicks, low target
  • Alternate side kicks, low target
  • Alternate side push kicks, low target

• Floor Work: 15 min

  • Abdominal Crunches

• Stretching: 5 min

  • Lower Body
  • Upper Body

• Notes: