IMPROVE YOUR GENERAL FITNESS

Daniela Gómez Pérez

MARCH
 The aerobics choreographies
start with a march to warm
up .
 This step consists of walking
on the spot.
 March step can be repeated
during the choreography to
separate different steps or
explain something.
STEP-TOUCH
 Stand with your feet side by side.
 Step your right leg to the side and bring the other foot
to meet it. Do it twice.
 Switch the direction.
 Open-close
 Spread the right leg and
arm to this side, then do
the same with the left.
 Finally ,move arms and
legs back to the original
position.
 This exercise helps you to
improve coordination
 SWINGING
•Bend one arm
and the other
pointing and
reaching side to
side.
•Take sidesteps
with the feet at
the same time.
 V-STEP
 Stand with your feet
parallel.
 Step your right foot
forward to its corner.
 Step the opposite foot to its
corner.
 Step back to the original
position both legs.
*Stand with your feet apart
* Step your right foot to the side and cross
yourleft foot behind the right.
* Step the right foot again to the right and tap
your left foot next to it to switch direction.
CHARLESTON
 Step forward with the
right foot, then step
forward with the left
foot. Step back with the
left foot , then step back
with the right foot.
 This movemet imitates
the classical dance of
1920
 MAMBO
 Stand with your feet apart.
 Take a small step forward on your right foot, keep your
left foot where it is.
 Shift weigh onto the right foot and then shift weigh
onto the left foot as you step the right foot backward.
Cha cha cha
 Step forward and left with your right foot and then go
back to initial position.
 Take three steps in the place and…
 Step forward and right with your left foot and then go
back to initial position.
HEEL
*Move your
right heel
forward.
* Do the same
with the other
heel.
*You can try to
do it jumping
HEEL BACKWARDS
*Stand with your
foot apart
* Kick up your
bottom with one
heel and the with
the other.
KNEES UP
 Stand with your foot
parallel
 Raise up one of your
knees until you touch
the opposite elbow.
 Alternate both knees
 KICKS
 Stand with your legs apart.
 Raise up your right leg kicking out in the air.
 Do the same with the other leg.
 You can try it jumping or bending to work harder.
 CHASÉ
 Stand with your feet
parallel.
 Chasé is a movemet
with a direction, so…
 One foot begins to hop
to its corner and the
other foot follows it.
 Do the same begining
with the other leg.
* Stand tall with feet apart
* Bend one arm and the other pointing and
reaching side to side making big jumps.
 BOX STEP
 Stand with your feet parallel
 Step your right leg forward and cross it over the left.
 Step the left foot out to the side.
 Bring the right foot a step back.
 Finally you have drawed a box in the floor.
 TWIST
 Rotate rapidly hips,
legs and arms in a
line.
 This movement
imitates the social
dance popular in
1960.
JUMPING JACK

 From a standing
position , jump to a
position with legs
spread and arms
raised.
 Then go back to the
original position.
*Stand tall with your feet parallel.
* Raise you right leg and cross the knee over the
opposite leg.
* Do the same with the left leg.
* This movement imitates the tradicional folklor
dance of Spain.