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You say you love to dance, but you haven't tried a cardio dance DVD yet? What are you waiting for? A beginner's cardio dance routine should not be intimidating at all. The basic steps really are very simple, but if you're intimidated by the thought of having to follow along and actually do them, don't be. This short guide will go through some of the steps you'll find in most beginner's DVDs, so you'll know just what to expect. And trust me, actually seeing them on your TV screen makes them a lot clearer than just reading about them in print!
- Step-Touch
One of the most versatile moves in aerobics. You just put one foot out to the side and bring the other foot up to touch it, then take that foot, put it out to the side and touch it with the first foot. Step-touch, step-touch, back and forth, back and forth. Step-touches can also be done by stepping forward-touch, step back-touch. A step touch can become an L-Step — step-touch, then you turn to face inside and step your first foot to the side again for another step-touch (your feet are making an L-shaped pattern). Step-touches are transitional steps, moving you to another pattern or changing into another step altogether as the routine becomes more complex.
- Grapevine
One of the most common steps, and one that many cardio dance instructors love. It makes a great transition move between more complicated bits of choreography. Your lead foot steps to the outside (that means your right foot goes right, or if your left foot's leading, your left foot goes left), and then your other foot crosses behind. Your lead foot steps to the side again and the other foot steps up to meet (touch) it. Step-cross-behind, step-touch. Then you go back the other way. The second foot becomes the lead foot and the other foot crosses behind. So it goes something like this: Right step-cross-behind, step-touch, left step-cross-behind, step-touch — that's eight counts, by the way and most routines last either 32 or 64 counts (the latter if there is a left-hand and a right-hand version).
- Hamstring Curl
Step with one foot and lift the heel of the other foot towards your butt. Usually you alternate heels. Right step-heel, left step-heel (that's four counts). Sometimes the instructor has you do two heels on the same foot. It's still four counts, but you only step once with your lead foot: step-heel up, heel up. Try it while counting — you'll see. Keep your glutes tight and don't let your knee jut too far forward, and this move serves as a light butt toner.
- Knee Up
It's the same idea as the Hamstring Curl, only your lifting your knee towards your waist (or as high as you can lift it easily). Same count. Oftentimes, when an instructor has you do a hamstring curl or a knee up, they are planning to change it into something more interesting. You have the option to follow along, or stay with the original move. Beginners should stick to the basics until they feel comfortable enough to progress... and that may be sooner than you think!
- Repeaters
Many moves — hamstring curls, knee ups, kicks, etc. — can be done as repeaters. Usually a move is repeated three times, but depending on the music and the mood of the instructor, it can be five (or any other number deemed appropriate).
- V-Step
This looks a bit clunky, but lots of instructors like it, so you'll probably be seeing it often. Your lead foot steps forward and out, then your other foot steps forward and out. (If you're starting with your right foot, first you step out to the right, then you step out to the left with your left foot.) Then your lead foot steps back in, then your other foot steps back in — you're making a "V" with your feet. Sometimes the lead leg is alternated for each four-count (right step-out, left step-out, right step-back, left step-back, then left step-out, right step-out, left step-back, right step-back). Trust me, even instructors get the lead foot wrong occasionally!
- Mambo
This is really quite simple — step forward and back, forward and back, with the same foot until the instructor tells you to do something else. For example, you can do a Mambo with one foot leading, a Cha-Cha-Cha, and then a Mambo with the opposite foot leading. This is a fun, dancey move that looks good without being difficult.
- Box or Jazz Square
This one is difficult to put into words — it's really better to watch and practice. Cross in front with your lead foot. Step out to the side with your other foot. Step straight back with your lead foot (your other foot should be out of the way, since it has stepped to the side). Now take your other foot and cross in front of your lead foot — cross-front, step-side, step-back, cross-front. Your lead foot ends in back, but you swing it around and cross in front again to begin the pattern a second time. It's a four-count step — the first couple of times you try it, it may have to be a really slow four-count. Just rewind the tape — several times if you must — if you have a problem.
- Kicks
Um, you take a step with one foot and kick with the other one (could anything be easier to describe?). You don't have to kick very high — this isn't the Rockettes. Somewhere between ankle and mid-calf height is fine. Kicks are fun and the instructor will probably have a million different varieties of them.
- Leg Lifts
Easy - stand on one leg and lift your other leg out to the side. It doesn't have to be very high — once again, this isn't the Rockettes. Not as much fun as kicks. If you alternate lifting legs, it's called a Pendulum, and it's one of this author's least favorite moves. If you love it, more power to you.
- Cha-Cha-Chas, Chausses and the like
Sometimes an instructor will want you to change the lead leg of a step. This is done by somehow fitting three steps into two counts. That's where moves like Cha-Cha-Chas and Chausses (pronounced shaw-SAYS) come in. With a Cha-Cha-Cha, you're just doing three steps really fast — instead of one, two, it's onetwothree. With Chausses you're covering more ground — you're stepping out to the side with one foot and then sliding and skipping the other foot to meet it. It looks better than it sounds. If you have a dancey instructor, she may throw in a ball-change — it's sort of like a hiccup of the feet. Just do the best you can.
- Arabesque
Some instructors are more dance-oriented than others (you can tell which ones they are — they'll have you doing lots of mambos, chausses, jazz squares and those ball-changes). Chances are they'll toss in an Arabesque here and there. An Arabesque is basically just a backwards kick with your toe pointed, usually done with your hands floating gracefully in mid-air. Don't let your back arch too much and tighten your glutes (buttock muscles) — protect that spinal column!
There are dozens of other steps, but most basic routines can be boiled down to variations of the above moves. It's best to master these basics before tackling other cardio dance styles — funk, Latin, African and the like. Once you are comfortable with the basics, the rest of it won't seem as intimidating. Use the "reverse" function on your DVD player as much as you need and eventually you'll be hoping that instructor tosses in some more complicated steps! |
