Step Choreography

by Pankil shah

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Routine #1 (step is vertical)

Stand in the middle of the step.

  1. Squat to the right side, then left (do 2 on each side - muscle arms when squatting on the side and clap 2 times when you return to the step).
  2. Squat with a leg side (do 2 on each side).  Upright row arms in squat and bow/arrow arms on leg side.
  3. Side lunges - do 7 lunges and substitute a jack for the 8th.  Repeat the lunge sequence 3 times
  4. Straddle down 16 counts (4 times)
  5. Straddle knee lift 16 counts (pump arms on straddle and raise overhead when you lift the knee)
  6. Straddle kick 16 counts - pull arms down
  7. Straddle curl 16 counts - pull arms in
  8. Straddle down 16 counts
  9. Begin at #1.

Routine #2

Begin by facing the step.

Basic Right leg (Right arm up, left arm up, pull down 2 times to count of 8, then bring right arm down, left arm down and upright row 2 times to count of 8).
Add 4 alternating side leg lifts

Switch to left lead

Basic Left leg (Arms are up, side, in and down - do this to 2 counts of 8)
Add 4 Alternating Knee lifts (pull down the arms)

Repeat several times

Add on:

Step Wide on step beginning with left leg up followed by right (overhead bicep curl left arm, then right)
Bring feet together in the middle by hopping or stepping, clap 2 times
Repeat the same movement on the ground - Do this sequence 2 times

Kick 4 times alternating legs beginning with the right leg (arms are pulled down)

4 alternating glute lifts, front raise arms (can add propulsion if you want to)

4 alternating curls pulling arms

 

Start routine from the top.

Routine #3

Begin by facing the step.
4 Basic R leg leads (banana or monkey arms)
4 Alternating Knee lifts (pull down the arms)
4 Toe taps (frontal raise the arms)
4 Jumping Jacks (low impact alternate are side toe touches beginning with the R).

After performing a few times on the R side, switch to the left after the 4th jack. Do the same routine with the L leg. After
performing a few times, switch back and forth between the R and L.

Routine #4

Begin by facing the step.
1 Grapevine R (roll the arms)
3 side lifts (off end of the step, pulling the arms down)
1 Grapevine L (roll the arms)
3 side lifts (off the end of the step, pulling the arms down)

Perform a few times and switch the side lift to a knee lift pressing the arms to the center of the body (pec press).

After performing a few times, change the movement to a kick punching the arms.

Eventually put all 3 moves together:

1 Grapevine R
1 Side lift
1 Knee lift
1 Kick
1 Grapevine L
1 Side lift
1 Kick

To make this routine more intense substitute over the top for the grapevine move.

 

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