CIA 2303: Step it Strong
Keli RobertsYear Released: 2003
Categories: Circuit Training (cardio and weights) , Step Aerobics
A step and weights circuit
workout, Step it Strong is a great
beginner/intermediate level
workout suited (imho) to
beginner steppers and
exercisers who enjoy non-
complex step and weight-lifting
routines. The workout,
alternates low/intermediate
intensity step with short weight
lifting routines using mostly
compound exercises working
different areas of the body
simultaneously.
A short warm up on the step is
followed by a brief stretch and
the first step routine. The
combination is taught by
building additional moves onto
the base move so there is lots of
repetition and plenty of time to
nail the moves. The most
complex move in this is the
mambo cha cha pivot.
The first strength section is
possibly the hardest - four-count
pushups with hands on the step
moving into a one-arm balance
on alternating arms, tricep dips
off the step and tricep
extensions with light weights.
The second step routine is a
little more complicated than the
first but still very straight-forward
with a gradual build up to the full
routine. The strength work
consists of alternating front
lunges onto the step with heavy
weights combining bicep curls
and overhead shoulder presses
once the foot work has been
mastered....so don't go too
heavy!
Another straight forward step
combination is followed by more
leg work - side lunges and
again bicep curls and overhead
shoulder presses are
introduced once the leg work
has been established. This is
followed by alternating back
lunges off the step with bicep
curls added in (no shoulder
presses thank goodness) but a
three-count pulsing move
changes it up at the end.
The fourth step routine is fun
with hamstring curls, over the
tops with squats and the
revolving door move. Again the
combination is build up slowly
and is easy to catch on to.
Shoulder work is the focus in
this strength section - lateral
raises with light dumbells
incorporating one-legged
squats off the side of the step
and finishing with a set of rear
delt lifts.
The fifth and final step routine
puts together the four
combinations and is the most
fun - we run through the routine
several times before moving into
the cool down and stretch. This
cool down also serves as a
warm up for the following
strength section if you want a
really quick workout.
The final strength section is
work for the back, chest and abs
and starts with alternate sets of
lat raises including shoulder
retraction using heavy weights,
bicep curls and front raises.
This is followed by chest flies on
the step with leg extensions
introduced to work core
stabilization. Four-count
pullovers complete this set and
it's on to ab work. As usual
Keli's ab work is tough -
focusing primarily on the lower
abs and incorporating some
pilates exercises such as
double leg extensions and the
always-excrutiating bicycle move
twisting shoulder to knee while
extending the opposite leg.
Lower back work - supermans
and a killer swimming move
where you rest on the step up to
your hip crease only and lift and
open the legs... works thelow
back, bum and hamstrings and
then "swim" kicking your legs in
the air.... as Keli says you don't
need a pool to get the benefits of
swimming!.
A lovely stretch incorporating the
cat stretch and lots of shoulder
and back stretches ends the
workout.
Concluding thoughts:
Whilst I love Keli to death - her
Real Fitness tapes were some
of my first workouts and are still
on my video shelf - I don't think
this workout is for me. Complex
step lovers and advanced
exercisers will be disappointed
but intermediate exercisers
especially those just getting
interested in step or strength
training will enjoy this workout -
the step routines provide a good
jumping off point for more
complex step routines and the
strength work is a great
introduction with superb form
pointers.
Instructor Comments:
Keli is one of my all trime
favourite instructors - she
always pays attention to detail
and form pointers and her cuing
is excellent.