Step Up To Dance is a 58 minute dance-inspired cardio-step workout followed by Pilates based core work. The step choreography is inspired by ballet, jazz, and modern dance, but also includes basic to intermediate level cardio stepping moves. Lisa Wheeler (who has appeared in other Method workouts, and has choreographed lots of other instructors’ workouts) leads the workout. Appearing with her are two females: Marjon Couteaux (pronounced “mar-he-own coo-toe”, who leads The Method: Dynamic Toning) and Lakey Evans (who leads The Method: Dynamic Firming and Flexing), and two men: Dave and Jeffrey (Jeffrey Scott, who has appeared in several Reebok workouts and leads The Trainer’s Edge: Integrated Strength Training). A live percussion group plays in the background to pleasant (recorded) flamenco music, with a harpist appearing with them (but only for the warmup). Besides a step platform (Lisa and cast appear to use a 6-inch platform), you’ll need a balance stick/dowel (or as Lisa calls it a “Method Toning Bar”; you can also use a broomstick). If you’re on a hard surface, have a mat for the core work.

The DVD menu offers the following options:
-Play Program
-Select Workout
-Web Link (a link to the Current Wellness website, which is now defunct)

“Select Workout” offers the following options
-Warm Up
-Step Aerobics
-Abs and Cool Down

I’ll break down each workout chapter below.

WARM UP (6:18)
Lisa begins with a mix of low-level cardio moves (step touches and grapevines), three taps onto the step with a march on the floor, and dynamic stretching (clearly inspired by ballet, both on and off the step). The sequence is then repeated on the left side, but the taps sequence changes to two taps on the step followed by a cross ball-change (or pas de bourree) on the floor transition.

STEP AEROBICS (31:17)
In this section, Lisa builds and performs four 32-count combinations, taking a brief lower body toning “interval” in between teaching each combination. The first combo is taught slower than the other three. Each combo contains a mix of step and floor moves, and are moderate level in complexity. Lisa will often perform a basic move, then gradually layer a change each time (telling you to “stay with my friends” while demonstrating a change). Or, she’ll perform a sequence and gradually reduce the number of repetitions of moves. After teaching a combo, Lisa and crew pick up the dowel for a lower body strength interval. The first one is a rear lunge with a front kick (after teaching combo 2, this is repeated on the other side), the second one is inner thigh lifts done in a turned-out attitude position (again, this is done on the other side after teaching combo 4). After teaching each combo and performing the lower body intervals, Lisa reviews all four combinations (right and left leads), taking basic steps after performing each combination. Once all four combos are reviewed, Lisa strings or TIFTs (Taking It From The Top) them together into one long combination, which is performed twice without stopping. This means you’ll do Combo 1 right lead, combo 1 left lead, combo 2 right lead, etc. without stopping. There is no weaving or zig-zag pattern done to the combinations. Finally, to cool down, Lisa performs alternating basic steps slowing down to taps onto the step and the floor. Surprisingly, no much-needed stretches are done here.

ABS & COOL DOWN (19:49)
You won’t need your step for this section of the workout, which is Pilates and yoga-based (for the ab work and cool down, respectively). Lisa begins with slow crunches (crunch up 2 counts, hold 4 counts, then lower 2 counts), later adding an arm movement on the hold. Lower ab work is next, lowering the toes to the floor from tabletop position (legs at right angles with shins parallel to the floor) with the neck and shoulders lifted from the floor. To work the obliques, Lisa performs the Criss Cross (Pilates move, also called a bicycle crunch)—holding 4 counts each side (before switching), reducing to 2 counts, then singles. Roll-ups are next, followed by single and double leg teasers (with the male exercisers showing a shortened range of motion, rolling up only the head and shoulders from the floor). The ab work is finished with two forearm planks held for 30 seconds each, adding alternating leg raises on the second plank.

Lisa begins the yoga-based cool down/stretch with two half sun salutations (or “sun breaths”), before doing a stretch series on one side: pyramid pose, crescent pose (or runner’s lunge), and a balancing stretch. The stretch series is then repeated on the other side.

This is a fun workout that I’ve had for three years now. While it isn’t heavy in my rotation anymore, I revisited it several weeks ago and found it just as fun and challenging as when I started using it. However, the workout does have some small quirks I’d like to point out. First, while Lisa’s cueing is good, I found the third combo a little hard to follow the first few times. This is mainly due to her failure to cue which leg to step up with (as the lead legs alternate on various steps during the combo). I was able to catch onto the choreography after about three times of using this workout. Also, the toning breaks were too short to provide any benefits, and I wish that Lisa could have used this time to teach one or two more combinations. The cool-down is non-existent before going down to the floor, and I find myself stopping the workout to allow my heart rate to drop and to allow for much-needed stretching of my leg and hip muscles. I’m an intermediate-level exerciser, and found my heart rate was still high from the TIFT (even as Lisa begins to wind down with alternating taps). Lastly, I disliked how the ab and cool down segment was done with shoes on (Yoga and Pilates workouts are performed barefoot). Quirks aside, this is a very fun step workout that is great for branching out into more moderate level (but not overly complex) choreography. I highly recommend it to intermediate level steppers. Advanced steppers will find this workout a refreshing change of pace from their more intense workouts.

Instructor Comments:
I like Lisa; she is upbeat (but not perky) and down-to-earth. She cues well while building the combinations, but cues more short-handed during the TIFT. It’s not a big deal to me, but may be to others who have trouble with the choreography. Lisa mirror cues, but there are a couple of times where she miscues (saying “basic right” for her right, not the viewer’s). Her form pointers for the Pilates-based ab work are good (but not for those new to Pilates). The background exercisers are non-distracting, are fun to watch, and put their own style into the choreography.

Garrie A