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58-Minute Intermediate Step Aerobics Class with Four Combos

58-Minute Intermediate Step Aerobics Class with Four Combos — video by Jenny Ford Fitness Play · 57:30

Video by Jenny Ford Fitness on YouTube · Open on YouTube

ACE-certified group fitness instructor Jenny Ford teaches a long step class: a warm-up with calf and hamstring stretches, four dance-style combos built up move by move, the full routine, then a cool-down and stretch. For people who know basic step moves and want a longer, livelier session.

  • 58 min
  • Intermediate
  • Moderate impact
  • step

Good forHeart health

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Step by step 12

Tap a time to watch that step in the video.

  1. Warm-up: knees corner to corner, knee lunges and basics, whole foot on the step and abs drawn in. 0:18
  2. Add a march up, out, in and down on top, then turn steps and turn-step straddles, or kicks instead. 2:13
  3. Calf stretch with heel raises, then a hamstring stretch, on each leg. 7:15
  4. Combo 1: knee straddle, basic home, six-count turn with two bounces or marches, arabesque swings and mambo. 8:57
  5. Combo 2: stomp walk with two knees, split lunge around the world, then up, up and pull the knee in. 14:44
  6. Run-through: combos 1 and 2 back to back. 22:24
  7. Combo 3: side leg lifts facing front, two stomps on the corner, over the top and a figure-eight march. 23:37
  8. Run-through: combos 1, 2 and 3 together. 30:02
  9. Combo 4: stomp mambo, basic straddles, V-steps home, rocking horse straddle and stomps round the end. 31:42
  10. Full routine: all four combos linked, leading with each leg in turn. 43:32
  11. Cool-down: step taps, tap-ups with grapevines, step heels and marches around the bench. 50:25
  12. Stretches: calf, hip flexor and hamstring on each leg, chest and upper back, a spinal twist, then quads. 54:17

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Place your whole foot on the step each time
  • Keep the abdominals drawn in as you step up and down
  • If a turn or straddle feels too much, keep the simpler version of the move

What it works

Tap an area for more videos that work it.

Joints it uses 2 takes load

  • Hips takes loadstep-ups, straddles, side leg lifts, arabesques
  • Knees takes loadstep-ups, knee repeaters, lunges around the world
  • Ankles & feet movesstepping on and off, turn steps, pivots
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: March instead of bouncing; keep simple turn steps and basics instead of straddles

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Jenny Ford Fitness; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety