Tick Tock


  • Start Position:
    • Stand on the floor beside a horizontally positioned step platform, facing toward its right end.
    • Begin with the feet together or comfortably close, keeping the knees relaxed and the body upright.
    • Allow sufficient space around the platform for alternating side leg movements.
    • Use a stable platform at a height appropriate for your experience and ability.
  • Description:
    • Tick Tock is a rhythmic step aerobics combination that begins with two hamstring curls using the left leg while the right foot steps onto the platform.
    • The participant then moves onto the platform and performs four alternating side leg movements, right, left, right and left, creating a pendulum-like pattern.
    • The combination finishes by returning to the floor and repeating the sequence.
    • The original choreography includes a jump onto the platform. A controlled step-up may be substituted to reduce impact and improve balance.
  • Sequence:
    1. Begin standing on the floor beside the platform, facing toward its right end, with the feet comfortably close together.
    2. Step onto the platform with the right foot and bend the left knee, bringing the left heel toward the buttocks in a controlled hamstring curl.
    3. Return the left foot to the floor and step the right foot down as needed to reset.
    4. Repeat the right-foot step onto the platform and the left-leg hamstring curl a second time.
    5. Return to a balanced position, then move both feet onto the platform. The original movement uses a jump; stepping up one foot at a time is a lower-impact alternative.
    6. Extend the right leg out to the side in a controlled movement, then return it to the platform.
    7. Extend the left leg out to the side, then return it to the platform.
    8. Repeat the right side leg movement.
    9. Repeat the left side leg movement, completing the right-left-right-left pattern.
    10. Step down onto the floor with the left foot, then bring the right foot down as needed to return to the starting position.
    11. Repeat the combination at a comfortable pace.
  • Notes:
    • Tick Tock combines two hamstring curls with four alternating side leg movements performed in a right-left-right-left pattern.
    • The alternating side movements create a pendulum-like rhythm, which gives the combination its name.
    • Practice the hamstring curls and side leg movements separately before combining them into a continuous sequence.
    • During each hamstring curl, bend the knee comfortably without forcing the heel toward the buttocks.
    • During the side leg movements, maintain an upright torso and avoid leaning excessively to either side.
    • The original sequence includes jumping onto the platform. This is a higher-impact variation and should be attempted only by participants with suitable balance, coordination and experience.
    • For a lower-impact variation, step onto the platform one foot at a time rather than jumping.
    • The alternating side leg movements may also be performed as small side taps or lifts to reduce the balance demands.
    • Maintain secure foot placement and keep the movements controlled rather than swinging the legs forcefully.
    • Precaution: Avoid jumping onto a platform that is too high or narrow for safe landing. Participants who cannot maintain balance should use the stepping variation.
    • For related movements, see the Basic Step and Repeater exercises in the IFA Aerobics Library.