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Sue's Guided Workout

Sue’s Step Aerobics Workout combines cardio and strength training for the ultimate all-levels experience—all you’ll need is a step stool, a bench, and a small set of hand weights. Get ready to sweat it out to the best show tunes of Broadway. 

Warmup

Song 1

Song 1 Mamma Mia (Warm Up)

Take this time to get the blood flowing, loosen up the joints, and warm up the muscles. Step side to side with graduated arm movements. Option to run in place, do high knees, or jumping jacks as alternatives. 

 

Step Aerobics (Move 1)

Song 2

Song 2 When the Money s Gone (Straight Step Up)

Simply step up and down off of your step stool. For every 24, 16 or 8 counts, tap down and switch your lead leg. 

 

Step Aerobics (Move 2)

Song 3

Song 3 All That Jazz (Step Knee Up Alternate)

Step up on to your step stool with your right foot. Raise your left knee. Step down and switch sides. Keep your arms moving with bicep curls, lateral raises, and overhead reaches. 

 

Step Aerobics (Move 3)

Song 4

Song 4 You ll Be Back (Side Steps Over the Top)

Start on one side of your step stool, facing forward. Using the foot that’s closest to the stool, step up laterally. Tap up with the other foot. Step down off the other side and repeat, leading with the opposite foot. Keep your arms moving with bicep curls, lateral raises, and overhead reaches. 

 

Step Aerobics (Move 4)

Song 5

Song 5 Don t Rain on my Parade (Reverse Lunges off the Step)

Start standing on top of your step stool. Step back into a reverse lunge with alternating legs. Bring your arms forward or overhead as you step backwards. 

 

Floor Lunges

Song 6

Song 6 My Shot (Floor Lunges)

Keeping your head up and your glutes engaged, step your right foot forward and drop your left knee down into a lunge. Lift back up and repeat on the other side. 

 

Bicep curls + lateral shoulder raises

Song 7

Song 7 For Forever (Biceps and Lateral Shoulder Raises)

Grab your hand weights and alternate between bicep curls and lateral shoulder raises.

 

Triceps

Song 8

Song 8 Truth Beauty Freedom Love (Triceps)

Take a seat on your bench. Slide your butt off the front of the bench with your legs extended out in front of you. Straighten your arms, keeping a little bend in your elbows. Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Press back up and repeat.

 

Shoulder raises 

Song 9

Song 9 Everybody Says Don t (Shoulders)

Holding your weights out straight in front of you, begin to raise your arms overhead and then back down to chest level, keeping your arms extended. 

 

Bicycles

Song 10 

Song 10 -- 21 Guns (Crunches)

Lie down on your back. With shoulders off the ground, straighten your right leg out to 45-degrees while turning your upper body to the left, bringing your right elbow toward the left knee. Do the same on the left leg.

 

 

Self-Directed Exercises

Song 11

Song 11 Superstar (Step Kicks on Bench)

Take this time to move through your favorite exercises on the floor, or using your step. Let the movement come naturally and feel good—consider the movements we’ve already gone through during this workout. 

 

 

Cool Down

Song 12

Use this time to cool down. Breathe, drink some water, move through some gentle stretching and congratulate yourself as you let your heart rate slow back down. 

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