Beginner Step Aerobics Fitness Cardio | 30 Min | JENNY FORD

Hi, Jenny Ford here. We're going to do a basic step workout. I want you marching right left, right here on the floor. We're going to get warmed up slowly. And we're going to have some fun, too. So you're just marching. OK, good job. Now, all these moves are going to be done right on the floor. You don't need a bench. So you can follow along on the floor if you need to. But if you've got a bench, go ahead and use it. Get ready. We're going to start using the bench here. All right, starting with the basic, up, up, down, down, right leg, up, up, down, down. Good job. Looking good. Glance down at that bench. Make sure you know where it is. Nice job. We're just going to stay here. Just easy, up, up, down, down. Nice job. Make sure that your heels do not hang off the back of the bench. So you've got your full foot stepping up on the bench. Good job. Nice work. OK, stay here. Stay here. Just right, left. Nice job. Slowly bringing the heart rate up. Looking good. Up, up, down, down. Looking good. OK, good. Give me seven basics. Seven, six. We're going to add on. Five, four. Good job. Three, two. Good. Now give me a knee lift. Step knee. So step knee, down, down. You're going to be alternating those knees. We're still facing front. Step knee. Good job. Step knee, down, down. Keep it up. Stay here. Nice job. Looking good. Up, up, down, down. With a lift step. This is called a lift step because we're bringing that knee up, right? Nice job. Let's do a few more. Just get comfortable. Nice job. Looking good. Step knee, down, down. Now two more here. We're going to go back to a basic. Up, up, down, down. Nice job. Up, up, down, down. Now did you notice we have changed legs? So you're now on your left leg. Left leg steps up first. Nice job. Up, up, down, down. So we haven't done basics on the left leg yet, but we are now. Got to have that muscular balance even on both sides of the body. Let's go. Up, up, down, down. Pump in your arms. Whatever feels comfortable for you, OK? Looks good. All right. We're going to stay here with your left basic for seven more. Seven, six. Good job. Five. Nice work. Three more. OK, two more. Last one. Now give me a knee lift. Give me a lift again. Step knee, down, down. Looks good. Nice work. So we're back to our lift step. Lifting that knee. Nice job. Engage those abdominals when you lift the knee, OK? Step knee, step knee. Nice work. Looking good. Hopefully you're starting to feel a little warmer. I know I am. OK, good job. To the beginning, basic. Up, up, down, down. Now I changed my arms a little bit. I'm taking both arms front, both arms back. You can just let them swing to your sides if that's more comfortable for you, OK? Seven basics. Seven, six. Good job. Five. All right. You got a few more here. Last one. Step ham curl. Step ham curl again. Step ham. So you're lifting the heel up to the glute, as close as you can to the glute. Looks good. Woo! Knees. Make it strong. Nice job. Keep it here. This is called a ham curl, or just hams. OK, good. Now, give me two more. We're going to go back to the top. Basic left. Up, up, down, down. Good, good. Woo! Hopefully you're feeling comfortable with your step. Nice job. Looking good. Stay here. Up, up, down. Seven times. Six. Nice job. Give me three more. Three, two. Step ham curl. Step ham. Stay here. Nice job. So all of our lift steps, for now, are facing front. Eventually, we'll travel a little bit. But for now, this is where we're staying, OK? To the top. Basic right. Up, up, down, down. Looking good. Remember, full foot on the step. Knees are soft. Don't let those heels hang off the back. Keep the abdominals tight. Give me seven more. Seven. OK, six. New move coming. Five. Another lift step. Give me a few more here. Last one. Step leg back. Leg back. Here we go. Step leg back. Good. Now, you should feel this in your glutes. Nice job. This is also called an arabesque. You hear that sometimes? Leg back or arabesque. Either way. Sometimes we have different names for the same move. Give me a few more here. We're going to go back to, guess what? You know. Basic, yes. Seven basics. Actually, let's stay here for a little bit. Left basic. Stay here. All right. Keep it up. All right, now. Seven basics. Seven. Six. Good job. Five. All right. We're going to do a few more here. Then we're going to go right into that leg back again. Leg back right here. Leg back. Here we go. Woo. Working the glutes. Can you feel it there? Good. Arms shoot forward. It helps you balance. Good job. All right. Back to the basic right. How's it coming? Good? Hopefully, you're having a good time bringing that heart rate up. Good job. Stay here. All right, next lift step. Give me first seven basics. Nice job. Woo. This has to be one of my favorite ones, this next one coming up. Three more basics. Two. Give me a side leg. Side leg. Here we go. Step side. Now, if the arms confuse you, don't worry about the arms. Just focus on your legs, OK? As soon as you feel comfortable with the legs, I like to add a little bow and arrow in the arms. Good. Works the chest and the side leg down there. Good. Woo. Give me two more. Going back to the top. Basic left. Ah. Feeling good. It's a good workout. I know. I love it. OK, here we go. Keep it here. So we're on the left lead leg, if you notice. All right. Seven more basics. Seven. Keep it up. Six. Come on. All right. Three more. Yes. Last one. Side leg. Face front. Side leg. Woo, this feels good. Step side. Good. Step side. Glance down at that bench. Make sure you know where it is. Looking good. All right, good. Basic. We're back to the right leg. One more lift step. One more. I'm going to teach you. Hold your basics. Just getting comfortable. Nice job. OK. Seven basics. Hold it here. Inhale, exhale, right? Three more basics. All right. Two more. Last one. Give me a step front kick. Front kick. Just be careful. Watch that bench. Step front kick. Looks good. Nice job. Kicking front. Just a comfortable level for you. How about eight more, OK? Eight. Seven. Nice job. Woo, having fun, right? All right. Give me two more. I'm going to go back. Basic left. Up, up, down, down. Nice job. OK, good. So you've learned the basic moves. We've got to do one more set on this leg. Give me seven more basics. Up, up, down, down. You should be feeling pretty comfortable now. Pretty confident. Looking good. Get ready. One more basic. Step kick forward. Step kick. Keep it here. Step kick. Are you keeping those abdominals? Squeezed in nice and tight? Belly button to the spine. That's how I like to think about it. Good. How about eight more kicks, OK? Woo. Nice job. Keep it here. Guess what? Four more, four more. Four. Two more. OK, guess what? To the top. Basic right. Ah, nice job. Nice job. OK, we're going to change this basic just a little bit. We're going to do what's called a V step. So when you're ready, two more basics. You're going to give me a wide basic. Out, out, down, down. Good. This is called a V step, like the letter V. Legs go wide and down. Good, great move. It's a great move. Knees are soft. Seven, come on, six. Good job. Woo. Give me three more. Last one, and then a step knee lift. Step knee. Woo, nice job. So we're going to run through all of our lift steps again. Not quite as many as before, but we'll do a few still. Two more, come on. All right, V step, V step, V step. You got it, left leg. Out, out, down, down. Wide, down. Wide, narrow. Nice job. You feel comfortable with that? A V step is just basically a wide basic. Seven more, this leg. Good job. I'm sweating. Three more, please. Three, two, step knee lift. Step knee, hold it here. Nice job. Keep it up. Step knee. Looking good, looking good. All right, you got four more here. Two more. Going back to that V step. V step, right here. Out and down. Good job. All right, nice job. Just hang out here for a little bit. Enjoy yourself. Hopefully you are. Seven more. Seven, ooh. Nice job. The moves don't have to be complicated to get a good workout. Stay here. We're going to change. One more V. Step ham curl. Heel to the glute. Step ham. Nice and strong. Really pull that heel up to the glutes. Nice work. Ah, feels good. Working all parts of the leg. V step, V step. All these lift moves work all the different parts of the legs. So that's why step is such a great workout for toning up the legs. I love it. All right, seven V steps. Seven more V steps. Six. Good job. Looking good. Ooh, pick those feet up. Looks good. Last one. Step ham curl. Step ham again. Come on. Ooh, nice job. Picking that heel to the glute. Looking good. OK, so we're going to do quite a few more of these. Not too many, though. I promise. How about eight more, OK? Looking good. Really make it strong, OK? Picking that heel right up to the glute. Nice job. Two more. We're going to go back to our V step. V step. Right, left, down, down. Good. Ooh. How's it coming? You doing pretty good? Nice job. I'm sure you're doing great. I appreciate you joining me today. Give me seven more. Seven, six. Good job. Now, we're going to do just a few more V steps here. Last one. Step leg back. Leg back. Here we go. Step leg back. Remember this one? Working those glutes. It's also called an arabesque. You might hear me call it an arabesque sometimes. You'll know what that is. Good, good. Stay here, please. Ooh, really working those glutes. Squeeze the abdominals. You want to protect your lower back by supporting yourself with your abdominals. Squeeze in nice and tight. All right, good. V step. V step here. Nice work. Ooh, we're working hard. Nice job. All right. Heart rate should be up there. Hopefully, getting your cardio in. Seven more. Seven. V step, six. Nice job. Are you glancing down at your bench? Still think about your form. Last one. Leg back. Here we go. Nice job. Looking good. Yes. Can you feel it in your glutes? That's where you should feel it. You know you're doing it right. You can squeeze the glutes. How about eight more? Breathe. Looks good. Nice work. Four more. Good job. Two more. All right, you ready? V step right. Ooh. Nice job. Now we're going to do seven more. Seven. Looks good. Six. Nice work. Ooh. A few more here. Next move. We've done it before. Side leg. Step side leg. Side leg. Down, down. Remember, don't worry about the arms. If they confuse you, just get those legs. You can even put the arms on the hips if you need to. Eight. Good job. Seven. Just get those feet. Ah, breathing. Nice work. Two more. V step left. Wide and narrow. Nice job. Ah, feeling good. I'm feeling good. Hope you are too. All right, let's go. 70 steps. Ah, good job. Hold it here. Ah, looks good. Three more. Two. Step side leg. Side leg here. Step side. Good job. Ooh. Side legs. Now, we've got a few more sets of these side legs. And then we've got one more move. Side legs for eight. Hold it here. Come on. Are you breathing? I know I am. Four more. Four. Three. Two. Good. V step right. Ah, nice job. We're just holding it right. Looking good. Ah, looks good. OK, let's go. Seven Vs. Seven. Six. Nice job. Three more. Three. And then our final lift step, last one, step kick front. Step kick front. Good job. Nice job. Watch that bench. Watch the bench. Nice job. All right. You've got eight more kicks, so we're just keeping it front. Ooh. Six. Nice job. Give me four more. Three. Two. Back to your V step. Left. Nice job. Left, right, down, down. Looking good. All right, hang here. Inhale, exhale. Seven more V steps. Seven. Looks good. Six. Three more. Come on. Stay with me. Two. Step kick. Here we go. Step kick. Yeah. Good. Now watch that bench. Kicks are a little tricky when you're facing front. You have to kind of really keep an eye on that bench. Let's go. Eight more. Ooh. Don't give up. Hang in there. Come on. Four more. You got this. Two more. Now, lift it up. Basic. Right, left. Six. Five. OK, small change. Four more. In three more basics, two more basics, we're going to go knee on the corner. Step knee on the corner. So knee, down, down. Knee, down, down. So rather than facing front, we're taking those knees side to side or corner to corner. Let's go. Eight more. You should feel the heart rate coming up a little bit more because you're traveling a little bit more. Looking good. Ooh. Basic left. Basic, seven, six. You got this. Five. Ah, come on. Three more. Two. Step knee on the corner. Knees corner to corner. Nice job. Make your movement big. You'll increase that heart rate. Good job. Hold it here. I think it's kind of fun to travel. But if you don't like it, you can always stay facing front. So you choose whichever way you feel comfortable. It's all about you. This is your workout. Two more. Come on. To the top. Basic, seven, come on, six. You can count with me. Five, four, come on, three, two. Last one. Step ham curl on the corner. Ham curl corner to corner. Step ham. Ooh, yes. Lifting that heel to the glute. Nice and strong. You making your move nice and strong? I hope so. Make the most of your moves. The moves aren't tricky, so you can really make your form. Fantastic. Make it 100%. OK, good. Two more corners. Good. Basic left, seven. Good. Ooh, you're doing great. Breathe. I'm sweating here. Looks good. Last one. One ham curl. Ham curl corner to corner. Step ham, good. Squeeze. Bring it up nice and strong. You got this. Come on, come on. We're nearing the end of this section. Give me a basic. Got a few more to do, though, OK? Six. We got to do everything we learned, right? Three more. Three, two, step side leg on the corner. Side leg corner to corner. Now, like I said, if the arms confuse you, if they frustrate you, just do the legs. When you're comfortable, work up to the arms, OK? Basic. Ooh, basic. So we're on that left leg again. Three more basics. Three, two, side leg on the corner. Side leg corner to corner. Squeeze. Working that outer hip, outer thigh, inner thigh as well. Nice job. It's a great move. All right. To the top. Basic, basic. Yes. You're doing great. We've got two more different lift steps to do. So no worries. Three more basics. Last one. Leg back on the corner. Leg back corner to corner. Aerobesque. Good job. Squeeze into the glutes. Nice job. Make your form as perfect as you can. Good job. Last one over here. Basic, basic. Seven. Almost there. Ooh. Nice job. Three, two. Leg back on the corner. Leg back corner to corner. Nice job. Ooh. Where are we working? In the glutes, right. Nice job. Four more. Three, two. Back to that basic. Basic right. Now, this move feels great. Corner to corner is the perfect move. Three more basics. Two more. Step kick on the corner. And then kick corner to corner. Nice job. Step kick. Takes a little bit of balance. I know. Keep those knees soft. Looking good. Two more corner to corner, then back. Basic. Basic here. Six more. Come on. You've almost made it through this section. Keep it up. Keep it strong. Three more. Two. Step kick. Step kick corners. Step kick. Ooh. Keep it here. Nice job. We're almost there. Four more. Come on. Three, two. March it down right. Yes. Great job. Inhale, exhale. Ooh. Let's just cool you down a little bit, OK? So you're marching. Inhale, exhale. Take it to a step touch. Step touch. Come on, right leg. Got to bring that heart rate down, especially after those repeaters. Nice job. OK. Double step touch. So two, and then two. Good. Double step touch. We're cooling down, right? Inhale, exhale. Nice job. Looks good. How about a great touch? Step, cross, step, tap. Good. Step, cross, step, tap. Ah. Nice deep inhale, exhale. Looks good. Let's go back to the top, OK? Little step touches. Step touch. Right, left. Good. Cooling down. Heart rate was up. OK. Let's just go running right back to it. Double step. And two. Double step. So you got two. Inhale, exhale. Twice more. All right. Grapevine last time. Grapevine. If you don't like the grapevine, march in place, or double step touch works. Either way, OK? Hopefully that heart rate's coming down. Twice more. March it out. Ah. Good. Now we're going to use the bench to get a little bit closer. Step, heel. Right on top. You don't want to go up on top of the bench? Do it on the floor behind your bench. Either way works, OK? Ah. Going to cool you down. Do a few little stretches. You work those muscles hard. Good. All right. Freeze the right heel up. Go ahead, sit back. Leg is straight on the bench. Toe is pointed up. Ah. So you should feel a nice, long pull along the back of the leg, the hamstring. Heel it up. Flatten that toe. Back heel to the floor. So the back leg is where you're getting your stretch in your calf muscle. Hold it here. Good. Step your leg into the bench. Step off. Switch. You've got your left heel up. You're going to sit back again for a ham stretch. Ah. So this leg is straight in the front. You're resting your weight on this bent leg. Ham stretch along the back of the leg. Hold it here. Roll it up. Flatten that toe. Back heel to the ground. So straight leg in the back. You're really trying to stretch out those calves. You got it. Good job. Hold it here. Good. Step in. Step off. Now, balance. Go ahead and pick up one ankle for a quad stretch. You need to hold on to a chair or your pouch for support. So you're stretching the front part of your leg, your quads. Good. Release. Balance. Pick up that ankle. Knees close together. Quad stretch. Looking good. Hold it here. And release. Feet are out, toes pointed out. Nice big inhale. Exhale, hands to the sides. Roll down. Roll up. Roll down. Roll up. Shoulder rolls. Oh, nice job. Nice big inhale one more time. Exhale. Great job. Thanks for joining me. Hope you enjoyed it. And come back any time.