Dictionary of Terms

abdominal lifts

lie supine on the floor with the knees bent and feet flat on the floor, and relax the shoulders back on to the floor - now rock the pelvis to and fro between a position where the small of the back is raised slightly off the floor and a position where the back is slightly rounded, until you find the intermediate 'neutral' position where the back is just resting comfortably on the floor - rest the hands on the thighs or, for a stronger move, hold them lightly beside the head - now, keeping the back straight and looking up at the ceiling, lift the shoulders by bending at the waist only, using the abdominal muscles, then lower - do not expect to come up more than 45°, probably less (this is not a full sit-up) - some clients may not be able to lift at all at first, but the effort will develop the abdominal muscles and they should see some improvement each week

abductor lifts (floor)

this is developed from a side step, for which the step pattern is 'step-touch-step-touch' - for the abductor lift, the final touch becomes the lift, so the step pattern becomes 'step-touch-step-lift' - make sure that everybody's legs are abducted cleanly to the side, leading with the heel - the timing of this is a co-ordination challenge, so practice it to make sure that you have got it right as some of your class are bound to go wrong and it generally creates some amusement

abductor lifts (mat)

lying on one side with the hips stacked vertically, the weight resting on one elbow, the lower leg bent and the top leg straight and lifted just clear of the floor (abductors uppermost), raise the upper leg keeping it straight and keeping the toes at the same level as the heels so that the foot stays parallel to the floor, then lower again

abductor & gluteus maximus stretch

from the R (e.g.) leg hamstring stretch position (q.v.), rest the outside of the R foot on to the L knee and press the R knee away from you - now reach through to lift the L thigh bringing the L foot of the floor and continue pulling this (and the R foot) towards you to create a stretch in the R abductors and gluteus maximus - repeat on the other side

adductor lifts

lying on one side but leaning back slightly, raise the knee of the upper leg and place that foot flat on the floor and straighten the lower leg and lift it just clear of the floor (adductors uppermost) - now raise the upper leg keeping it straight and keeping the toes at the same level as the heels so that the foot stays parallel to the floor, then lower again

adductor stretch (feet apart)

seated on the floor with the legs straight, open the legs wide to take the feet as far apart as is comfortable - turn the upper body towards the R foot and lean towards the R foot keeping the tummy in and the back straight - the stretch should be felt in the L adductors - repeat on the other side - at the same time offer the alternative adductor stretch with the feet together (see next), as some clients may not be comfortable with the legs wide apart

adductor stretch (feet together)

seated on the floor, place the soles of the feet together, hold the tummy in and the back straight and gently press the knees downwards with the elbows to stretch both sets of adductors

arm circles

these can be performed inwards or outwards, with single (alternate) arms or double (both) arms - either take the arm(s) out, up, across and down, or in, up, out and down

back strengthener

kneel on the mat and rest on the elbows (like all-fours, but with the elbows on the floor instead of the hands, and with the knees slightly behind rather than under the hips) - now slowly straighten the legs (lifting the knees), then lower the buttocks as well (leaning forward on the elbows) to straighten the body, so that the body is supported only by the forearms and the toes - hold this position for several seconds, keeping the back straight and the tummy held in tight, then lower to the starting position - instruct this four times, lengthening the hold each time, and on the last one instruct the class to hold the position for as long as they can - this is performed following a sequence of abdominal lifts and it is important for balancing the back muscles and abdominal muscles - some clients may not be able to hold this at all, but it is important that they try and they should find it a little easier each week

back stretch

seated on the floor, bring both knees into the chest with the feet flat on the floor - now hug the knees tightly with both arms to stretch the shoulders and back

backward press

with palms down (i.e. holding the weights or strap handles over the top) and the arms held low beside the thighs, press the arms backwards and up behind you as far as is comfortable keeping the arms straight and then lower again

basic step

this is the fundamental move for a step class - from standing behind the step, place the right foot on the step and bring the left foot up, then place the right foot back on the floor and bring the left foot down - this can, of course, also be done leading with the left foot - typically you will start your class with 4 or 8 steps leading with the right foot, then the same number leading with the left, then reduce to half the number on each side, and half again, until your class is performing one step on each side tapping the left or right foot on the floor between each step

basket ball

jump up on to the step reaching high with the arms and drop the wrists forward as if placing a basket ball in the basket

bicep curl

with the forearms in front of the body parallel to the floor, palms uppermost, close the fist and bend the arms up towards the shoulders and relax them down again - these can be double (both arms together) or alternate (as one arm bends up the other comes down)

bicep curl (MSE)

with forearms horizontally in front of you, palms uppermost, holding the weights or strap handles, raise the weights or extend the straps to bring the hands up to the shoulders and lower - if 'from low down' is specified, start with the hands lower down (arms almost straight)

block-it

this is a very strong move which is developed from the rhythm up-tap which is itself quite strong - instead of the 'up-up', you use the first beat to spring into a position with one foot on the end of the step, the other foot off the end of the step and the knees bent deeply (body upright), and you hold that position for the 'pause' before stepping back and across on the 'down-down' - this move might also be described as a 'rhythm L-step' because the overall movement pattern is L-shaped, but it is performed in half the number of beats and the position off the end of the step is held only briefly with one foot remaining on the step

bow-&-arrow (arms)

form the arms with one arm bent and the other straight, looking along the straight arm as if to fire a bow and arrow

bows-&-arrows

these have the same rhythm as jacks, but each one is half-turned to one side and the arms and legs are positioned as if to fire a bow and arrow - if the first is turned to the right, then the second is turned to the left, and so on - return to the centre position between each bow-&-arrow, always jumping between positions

box step

starting with the feet almost together, step forward half-right with the right foot and then half-left with the left foot to stand with the feet wide apart, then step back with right foot then the left to resume the starting position - optionally repeat this two or four times, then do the same leading with the left foot

cat stretch

on all-fours (knees below hips, hands below shoulders), slowly arch your back and drop your head until you are looking back at your knees and your back is pressed fully upwards - then relax back down to the starting position

cha-cha-cha (floor)

this is a triple step executed in two beats - so the foot pattern for a cha-cha-cha leading with the right foot is R/L/R and leading with the left foot is L/R/L

cha-cha-cha (step)

this is a triple step executed in two beats, which replaces the first half of a basic step - it is followed by a normal step down which leads naturally into leading with the other foot without a tap - so the foot pattern for a cha-cha-cha leading with the right foot is R/L/R for the step up and L/R for the step down (compared to the foot pattern for a basic step right which is R/L for the step up and R/L for the step down)

chest stretch (seated)

seated on the floor with the legs crossed, interlink the fingers behind the back with the knuckles touching the floor - now slide the knuckles back along the floor at the same time taking the shoulders back and hold - then release

chest stretch (standing)

clasp the hands behind the back and gently lift the arms behind, keeping the elbows soft (very slightly bent), and hold - then relax down

clap

see walk forward, walk backward, jump & kick and jump & clap

cross-over crunch

adopt the correct position for the abdominal lift, but place the L heel flat on the R knee (so that both knees are pointing back), place the L hand on the stomach and the R hand lightly behind the head - now perform the abdominal lift and then (as a second move) twist the trunk to bring the R elbow towards the L knee - hold momentarily then untwist and lie back down - repeat several times, then change the arms and legs and repeat on the other side

cut throat arms

draw the right hand across the front of the throat as if to cut the throat - repeat with the left hand

deep breath

breath in deeply through the nose, then breath out fully through the mouth - at the start of the warm up this may often be accompanied by arm circles - at the very end of the class, after the stretches, circle the arms outwards and up as you breath in and then back outwards and down as you breath out (do this twice and then call for "one more, breathing in really deeply")

deep squat (floor)

step one foot sideways wide, bending the knees deeply and keeping the body upright, then bring the foot back in again and stand upright

deep squat (step)

from standing on the step, step one foot sideways wide on to the floor, bending the knees deeply and keeping the body upright - bring the foot back up on to the step

diagonal lifts

lie face down on the mat with your arms outstretched along the floor ahead of you - then first slowly raise your R arm and L leg (keeping them straight) and then lower, then raise your L arm and R leg and lower - keep looking down to the floor (close your eyes if you prefer)

diagonal row

standing on the step with strap handles crossed over, pull diagonally with one hand up towards the opposite shoulder and return, then repeat with the other hand - can also be done with both hands at the same time

double-single

this refers to a sequence of step touches - first perform a double step touch and then a single step touch in the opposite direction, then repeat the other way round (e.g. R/R/L/R then L/L/R/L) - see also single-double

double skip

this is somewhat like a double step touch done in double time, but skipping through rather than stepping through - first take the right leg out to the right, then take a small jump to place the left foot where the right had been, at the same time taking the right foot further right, and then bring the left foot in to the right foot - then repeat in the opposite direction, although there will usually be another different move before the return, typically a brief march on the spot and perhaps also a couple of kicks forward or jacks, or a step behind, etc.

elbow rolls

these can be forward or reverse - for a forward elbow roll, describe a forward circle with the bent elbow so that the shoulder is rotated - for reverse, circle the elbow in the other direction - many people find this difficult to grasp, so try to be very clear with your own movements

elbows high

elbows held at shoulder height with the hands just beneath the chin - see turn out, waist twists and side bends

elephant walk

place the right foot forward, then out to the side, then to the back, tapping the foot each time, then bring it back in - then march on the spot for four beats - repeat leading with the left foot

foot lift

lift one foot almost straight up, allowing the knee to bend slightly out to the side - touch the foot briefly with the opposite hand, then lower the foot - for a triple foot lift, tap the foot on the floor after the first and second lifts

foot touch

touch the foot (see foot lift above)

forward lower & raise (seated)

sit on the front of the step with the arms raised vertically holding the weights or strap handles - lower the arms to the front until they are parallel to the floor then raise up again

forward press

starting with hands near the shoulders, reach directly forward and return

forward raise

from the sides, raise the arms forward until outstretched, then return

forward raise (MSE)

with palms down (i.e. holding the weights or strap handles over the top) and arms held low in front of the thighs, raise the arms forward until parallel with the floor and then lower again

front-back-side

whilst keeping the weight on the left foot, place the right foot forward, then back, then out to the side, tapping the foot each time, then bring it back in - repeat on the other side

front-back-side arms

used with front-back side - with 'front' and 'back', move arms as for a march - with 'side', partially laterally raise arms and lower

full crunch

lying supine with the hands lightly behind the head, raise both legs (bending the knees slightly for comfort) and extend both arms above your head (i.e. along the floor) - now curl the spine to bring the rib cage and pelvis towards each other, reaching high with the arms - hold momentarily, then lower

full length stretch & relax

lie full length supine on the mat - raise the arms above the head along the floor and lengthen (stretch) the whole body from the finger tips to the toes, tightening every muscle in the body - then stretch taller, tighter, taller, tighter ... hold it ... then release and relax every muscle - at the moment of release switch to relaxing music (see "Choice of Music" under "Equipment Advice")

full raise

starting with the weights held low in front of you, begin a forward raise but then bring the weights out sideways and up to a position where the upper arms are parallel to the floor and held out to the the side and the elbows are bent so that the forearms are vertical - then reverse the move to return to the starting position

full sit-ups

this is done with a partner (if there is an odd one out, the instructor should join in) - one step is raised on to 4 risers at each end (this is with original steps - it may not be possible with other types of step) and a mat is placed on top - the active partner then lies supine on the step with the knees bent and feet flat on the floor and the heels tight against the risers - the passive partner holds the active partner's feet firmly to the floor - the active partner then lifts the upper body, hinging at the waist to come up to sitting and then lowers again - the move should be performed smoothly, pulling up with the feet to aid the lift and without any jerk to get past the hardest point half way up - the hands are held lightly beside the head or, to make the move easier, they can be rested on the thighs

gallop

this consists of a series of strong jumps sideways combined with punching down of the arms in front - typically there will be four gallops to the right followed by four gallops to the left, sometimes with additional moves at each end

gastrocnemius stretch (floor)

standing, take the R foot back behind you placing the heel on the floor with the foot pointing directly to the front (i.e. not pointing slightly out to the side) - position the front foot flat on the floor so that it is forward of the knee, hold the tummy in and move the body forward without altering the feet to bring the front knee above the front foot - this should stretch the gastrocnemius muscles evenly on both sides of the calf - if this is being combined with a soleus stretch (q.v.), perform the soleus stretch with the same leg next - repeat with the other leg

gastrocnemius stretch (step)

this is exactly the same as on the floor (above), except that the front foot is placed flat on the step

grapevine

this is similar in rhythm to the double step touch, but instead of bringing the feet together between steps, one foot is taken just behind the other - so, the right foot is first taken out to the right, the left foot is then brought towards the right foot but placed behind and just past it, the right foot is then taken out again and the left foot brought in and tapped briefly on the floor before being taken back out to the left to repeat the move the opposite way round - in the particular case where 2 heel curls are performed following each half of the grapevine, the last step of the grapevine can become another heel curl, making 3 in all

hamstring stretch (seated)

seated on the floor with one leg out straight in front of you and the other leg bent out of the way to the side, lean forward from the waist keeping the tummy in and the back straight until you feel the stretch in the back of the leg - wait a moment and then lean a little further forward - finally relax and repeat with the other leg

hamstring stretch (standing)

standing on the floor, place one leg forward on the heel with the leg straight - then, with the hands resting on the other (bent) leg, ease the body down gently to stretch the hamstrings of the straight leg - repeat on the other side

hamstring stretch (step)

standing on the floor, place the heel of one leg on to the step with the leg straight - then, with the hands resting on the other (bent) leg, ease the body down gently to stretch the hamstrings of the straight leg - repeat on the other side

hamstring stretch (supine)

lie supine on the mat and raise the knees to place the feet flat on the floor or mat - then bring one knee into the chest and hold for a moment - then open out the leg and pull back on the calf (or the thigh, if you experience difficulty reaching the calf) - do not expect to straighten the leg fully - after a moment take a deep breath and as you breathe out ease the leg back a little further - repeat on the other side

heel curls

with the feet slightly apart, bend the right knee to raise the right foot behind you, then repeat with the other leg - to perform this move smoothly, the body should also be taken from side to side to maintain balance

heel dig (floor)

the right foot is taken forward and the heel placed on the floor and then returned - this is either repeated straightaway with the left foot, or two or more can be done with the right foot before repeating the same number with the left - see also heel dig on the step

heel dig (step)

this is often used at the end of the warm-up to begin introducing the step - for example, after a double step touch to the right, the heel of the left foot is momentarily touched on to the step, followed by a double step touch left and then a momentary touch of the right heel on the step (see also heel dig on the floor)

heel raises

with a weight in each hand, either with hands on hips or arms hanging loose, rise up on to the toes and then lower

heel-toe march

keeping the toes on the floor, lift the heels alternately

hop turn

starting with the feet together and flat on the floor, jump up to stand momentarily on the toes, at the same time turning through 45° - then jump again, turning a further 45° in the same direction, and return both feet to the floor - repeated four times, this brings you back to face the front again

jacks

also called jumping jacks - starting with the feet together, jump to place the feet apart (not too wide), then jump to place the feet together again - bend the knees between jumps to give more 'spring' and smoothness - for clients requiring no impact, suggest alternate side lunges

jacks & bounce

this consists of one slow jack (pause when the feet are apart to double the time taken), 2 bounces with the feet together (i.e. put in an extra jump), then 2 standard jacks

jog

this, as the name implies, is simply jogging on the spot - it could be described as a high impact march!

jump

simply jump sideways - this is usually performed as part of a sequence of moves, rather than just on its own

jump & clap

jump up on to the step and at the same time clap the hands

jump & kick

jump up on to the step and kick one leg forward (not too high) and at the same time clap the hands

jump step

this is essentially a basic step but, instead of just placing the first foot on the step, jump on to the step and then bring the other foot up normally and then step down normally - for a double jump step, jump on to the step with the first foot and then jump again to bring the other foot up, then step down normally

kick forward

the right or left leg is thrown forward, straightening the leg as if kicking a ball, but not too vigorously - if it is done from standing it can be combined with a hop on the other leg to add impact, but this is not appropriate if the kick is used at the change of direction of a walk forward and back for example

knee bends

with the feet slightly apart, bend the knees to dip the body down and up, keeping the upper body upright - this is an alternative name for pulse downs, used here to refer to their use with hand weights

knee-over stretch

lie supine on the mat with the L leg straight and the R knee raised with the R foot flat on the floor - with the L hand gently pull the R knee to the L and towards the floor, allowing both legs to turn and the R buttock to lift, but keeping the R shoulder on the floor - hold for a few moments and then return - repeat on the other side

knee raise

the right or left knee is raised to bring the thigh parallel to the ground (no higher) and then lowered again - if it is done from standing it can be combined with a hop on the other leg to add impact, but this may not always be appropriate if the knee raise is used at the change of direction of a walk forward and back for example - when it is done with the turned up-tap, the knee raise replaces the tap (for a triple, after the first knee raise, take the leg down and back to tap the foot on the floor then immediately raise the knee again, repeat this a second time and then after the third knee raise step back on to the floor)

knee raise step

step up as for a basic step or turned up-tap but, instead of placing the second foot on the step, raise the knee to bring the thigh parallel to the floor (no higher) and then step straight back on to the floor (so the foot pattern leading with the right foot is R/L/L/R, ready to lead with the opposite foot) - when it is done with the turned up-tap, the knee raise replaces the tap - for a triple knee raise, after the first knee raise, take the leg down and back to tap the foot on the floor then immediately raise the knee again, repeat this a second time and then after the third knee raise step back on to the floor

knee-up straddle

stand on the middle of the step facing one end - unlike the conventional straddle step, where the first move is to place one foot on the floor, the knee-up straddle begins with a knee-raise, the foot then being placed on the floor on the second beat - the other foot is then placed on the floor on the other side of the step and the first foot is brought back on to the step - you are now ready to begin the second straddle step with a knee-raise on the alternate side - for a triple knee-up straddle, three knee-raises are performed in succession, with a tap on the floor after the first and second, before completing the straddle

L-step

this can be developed from the turned up-tap by adding a step touch at each end of the step - so the pattern is 'up-tap-off(the end)-tap-up(on the step)-tap-back and across' and repeat at the other end, so that you are performing an L-shaped move at each end of the step - this can then be strengthened by changing the step touch to a knee raise on the step, a momentary crouch down off the step and another knee raise on the step before stepping back and across - this can then be varied by changing the knee raise to a side leg raise or a leg curl

L-step & over the step (full)

this can be developed from the L-step & side leg raises (see next) - begin the L-step and when you are off the end of the step perform one side leg raise on and off the step, then go over the step, perform two side leg raises, come back over the step, perform one more side leg raise, then complete the first part of the L-step ready to repeat all this from the other end of the step - for each side leg raise, place the nearest foot on to the step, side raise the other leg and lower to the floor, then bring the first foot back on to the floor

L-step & over the step (starter)

begin an L-step and when you are off the end of the step go straight into an over the step (further moves will then be given in the routine, e.g. step touch and over the step, etc.)

L-step & side leg raises

begin the L-step and when you are off the end of the step perform two side leg raises on and off the step, then complete the first part of the L-step ready to repeat all this at the other end of the step - for each side leg raise, place the nearest foot on to the step, side raise the other leg and lower to the floor, then bring the first foot back on to the floor

lateral lift

lying prone on the step with arms extended out to the sides holding the weights just clear of the floor, raise the weights upwards as far as possible keeping the arms extended and then lower again to the starting position - do not touch the weights to the floor until after the last repetition

lateral lower & raise (seated)

sit on the front of the step with the arms raised vertically holding the weights or the strap handles - lower the arms out to opposite sides until the arms are parallel to the floor then raise them up again

lateral lower & raise (supine)

lie supine on the step with the arms raised vertically holding the weights - lower the weights to the sides until they are just clear of the floor then raise them up again

lateral raise

raise the arms out sideways until they are parallel to the floor, then return them to the sides - in the 'strong' version, often done with a sequence of step touches, the arms are first raised sideways and then brought down and across the front of the body, before being taken back out for the next raise, and so on

lateral raise (45°)

raise the arms out sideways in 45° steps (two beats per step) until they are vertical, then bring them back down to the sides (also in 45° steps)

lateral raise (MSE)

holding the weights or strap handles, raise the arms out sideways until parallel to the floor, then return them to the sides - if 45° is specified, raise them only about half way

leg curl

the right of left leg is bent back at the knee, raising the heel behind

leg curl step

step up as for a basic step or turned up-tap but, instead of placing the second foot on the step, curl the other leg (bend the lower leg back to raise the heel) and then step straight back on to the floor, so the foot pattern is R/L/L/R ready to lead with the opposite foot - when it is done with the turned up-tap, the leg curl replaces the tap - for a triple leg curl, tap the foot on the floor after the first and second curls

leg-curl straddle

this follows the same pattern as the knee-up straddle, but with leg curls instead of knee raises

leg extension

extend (raise) one leg backwards keeping the leg straight, then return - to achieve correct movement, think of pulling the thigh backwards using the buttocks and hamstrings

leg up with a twist

adopt the correct position for the abdominal lift, with hands lightly behind the head - now straighten the R leg only, keeping the knees together - maintaining the R leg in this position, perform the abdominal lift then twist at the trunk to bring the L shoulder towards the R leg - hold momentarily then return - repeat several times, then change legs and repeat on the other side

lion stretch

lie prone on the mat, but up on the elbows with the forearms resting on the floor, palms down - now press upwards, looking straight ahead and keeping the forearms and hips on the floor, to stretch the abdominals - your position should be reminiscent of the lions in Trafalgar Square!

lunge back step

perform the first half of a basic step to come up on to the step - then lunge one foot back off the step to tap the floor, return the foot to the step and lunge the other foot back and return and finally complete the second half of the basic step to return to the floor - this occupies eight beats, as it takes two beats to complete each lunge (i.e. up-up-lung-return-lunge-return-down-down) - clients find this tricky at first, so you may want to demonsrate it before starting the workout

lunge turn

take one step forward with the right foot, then pivot to the right on both feet so that you face the opposite way with the left foot leading - now step right through so that the right foot is leading and pivot again to lead with the left - finally bring the right foot up to the left and march for four beats - repeat in the other direction beginning with the left foot

lunges (floor/step)

a lunge can be to the rear or to the side - to the rear, take one leg back behind, placing the ball of the foot on the floor, reaching forward with the arms to aid balance, then bring the leg in again - to the side, take (e.g.) the right leg to the right, turning partially to the left, probably reaching to the left with one or both arms to aid balance, and then bring the leg in again and face the front - in both cases, these may be done alternately, or two or four on one side followed by two or four on the other - to add intensity, a jump can be added when changing sides - lunges can be done on the floor or, for even greater intensity, on the step (lunging to the floor but working from the step)

mambo

facing half-left, step forward with right foot and tap the left foot near the right, then step backwards with the left foot and tap the right foot near the left - repeat a few times, then step across to face half-right and repeat leading with the left foot

march

this is a simple march on the spot - for a strong march, the knees should be brought up so that the thighs are parallel to the ground, but no higher - for a cool down, the knees will be lifted progressively less - in all cases, the body should be held upright, with the tummy pulled in and the shoulders back and relaxed down

march turn

march as above, but turning on the spot

monkey arms

take one arm high in front of the body and the other arm low, with fists lightly clenched, then lower the high arm and raise the low arm and continue alternately

natural arms

allow the arms to move naturally - this generally means they will swing slightly forward and back, but do not exaggerate the movement, do it in a relaxed way

neck tilt

seated cross-legged on the mat, slowly tilt the head to the one side, still looking ahead - then slowly raise the head and repeat on the other side

one-of-each

this may be performed on the floor, with a basic step or with a turned up-tap - it consists of a knee raise followed by a side leg raise followed by a leg curl

one-of-each straddle

this follows the same pattern as the triple knee-up straddle, but with a side leg raise instead of the second knee raise and a leg curl instead of the third knee raise

over the step (long)

standing at one end of the step with the step to your left or right, you skip sideways right across the step to finish at the other end on the floor - from the right side, place the left foot up on to the step and then skip to place the right foot about two-thirds of the way along the step and then skip again to bring both feet to the floor at the other end, then do the same in reverse - to lower the intensity, another move (i.e. step touch, knee raise, side leg raise or leg curl) can be performed at each end before coming back across the step

over the step (narrow)

standing at one side of the step, skip sideways across the step to finish at the other side on the floor - from the right side, place the left foot up on to the step and then skip to place the right foot on the step instead and then step down with first the left foot and then the right - then do the same in reverse

over the top

this arm movement is usually performed with over the step (see above) - swing both arms together in a full circle in the same direction, beginning in the direction of movement

pec dec arms

with the arms out to the side, upper arms parallel to the floor, elbows bent through 90° so that the forearms are vertical, and with the fists clenched, bring the arms round to the front maintaining the same arm position with relation to the floor and try to bring the elbows together, then return to the starting position

pliés

these are a stronger form of knee bends and pulse downs - place the feet fairly wide and turn them out by 45° - now bend the knees quite deeply, then squeeze the buttocks together to push yourself back up again - it is particularly important to keep the tummy in, the back straight and the buttocks tucked under as you push yourself firmly up

point

used with the turn step and turn back - point ahead of you with the extended arm, so that the arm moves round in an arc as you perform the turn

press up (floor/step)

reach high above you with both arms, then lower

press up (mat)

the basic position for this is on all fours, knees beneath the hips and hands beneath the shoulders - holding the back straight and the tummy in, lower the shoulders towards the floor and then press up again - for a stronger move, straighten the body from the hips to the knees, resting the knees on the floor and bending the lower legs up at the knees - for the strongest move, straighten the legs completely, resting just the toes on the floor

press up (MSE)

starting from shoulder height, raise the weights (seated or standing) or strap handles (seated) high above you, then lower

pull back arms

with arms at shoulder height and elbows bent, pull the arms back taking the elbows slightly behind the shoulders, and return

pull down arms

raise the arms above the head and then, with tightly clenched fists, pull the arms firmly down to the side, then raise them up again

pulse down (floor)

with the feet slightly apart, bend the knees to dip the body down and up, keeping the upper body upright

pulse down (MSE)

this is used as an entry move with the hand weights or step straps - with hands on hips, holding the weights or strap handles, bend the knees keeping the body upright and then straighten up again - this can be done slowly or fast (see the beat counts in each case)

quad stretch (prone)

lie prone on the floor, place your L forearm on the floor in front of you and rest your forehead on it - now reach behind with the R hand and take hold of the R foot around the shoelaces and pull it in towards the R buttock - press the hips in to the floor to accentuate the stretch - keep the L foot lightly on the floor - repeat on the other side

quad stretch (standing)

with the L arm raised to the side to aid balance, flex the L knee a little and raise the R foot behind and reach back to hold it with the R hand - pull the R foot in to the R buttock at the same time pressing the hips forward to accentuate the stretch - in case of difficulty with balance, try looking at the floor about two metres ahead, or hold on to a partner or a wall - repeat on the other side

raise & lower upper body

lying face down on the mat looking down towards the floor (eyes closed if preferred), slowly raise the shoulders off the floor (without raising the head) and lower again - this is usually then repeated at double the speed - the strength required for this move can be altered by the choice of hand position (loosely on the floor, clasped behind the back or held lightly beside the head)

reach across

reach across the body to one side with one or both arms, turning slightly in the direction of reach (with one arm, reach to the opposite side) - this is frequently combined with lunges

reach forward

simply reach both arms forward at shoulder height and return (often used with pulse downs and rear lunges)

reach high

reach up and over to one side with one or both arms, leaning slightly in the direction of reach (with one arm, reach to the opposite side) - this is frequently combined with lunges

reach out & flex

adopt the correct position for the abdominal lift, but with the L arm lightly behind the head and R arm forward beside the R leg - as you perform the abdominal lift, bring the R knee in towards the chest and reach forward with the R arm - repeat several times, then change the arms and repeat on the other side - do not pull on the head but keep relaxed and looking up throughout the move

reach up & curl down

used with the turned up-tap and knee raises - reach up on each knee raise and curl down in between, but do not curl down between triples (just lower the arms and reach up again)

reach upward

simply reach up high with both arms and lower

rear leg lifts

kneel down and rest forward on to the elbows - slowly raise the R leg behind you until it is out straight and parallel to the floor, then lower back to the starting position - after several of these, change to repeat with the L leg - keep the tummy held in and the back straight throughout

rear thigh lifts

kneel down and rest forward on to the elbows, raise the R leg behind you so that the thigh is parallel to the floor and bend the knee so that the sole of the foot is facing the ceiling - holding the leg high, press upwards towards the ceiling and release several times - repeat with the L leg - note that this is quite a small movement

rearward raise

with L hand resting on the knee, hold the R arm low beside the L calf with palm facing backward (i.e. holding the weight or strap handle over the top), then press the R arm backward and up keeping it straight and raising it behind by about 45 ° to 60° and lower again

rearward lower & raise

lying supine on the step with arms raised vertically holding the weights, lower the weights backward behind the shoulders until they are just clear of the floor then raise up again - not all clients will be able to lower that far, but a partial lowering will still be beneficial

rhomboid squeezes

go down on one knee and rest the chest forward on to the other knee - starting with the hands near the floor and looking down, raise the arms laterally and lower again

rhythm up-tap

this is developed from the turned up-tap and is half-way stage to block-it - the rhythm for a standard up-tap is simply 1-2-3-4 ('up-tap-down-down'), but for the rhythm up-tap the 'up-tap' is performed very quickly on the first beat with a pause on the second beat so that the 'tap' is held frozen for a moment, and this is then followed by the 'down-down' in normal rhythm (i.e. up/up-pause-down-down)

seated round-over

seated on the mat with legs crossed, sit up tall and raise the arms above the head, fingers lightly linked - pull the abdomen in and up and slowly lean slightly forward (no more than 45°) rounding the back - hold, then carefully return to sitting up straight

shrug

with a weight in each hand and the arms hanging loose, lift (shrug) both shoulders and lower

shoulder lifts

these can be alternate or double, fast or slow - alternate means lift the right shoulder (like a shrug), then lift the left shoulder, then lower the right shoulder, then lower the left shoulder - fast means take 4 beats (up-up-down-down), slow means take 8 - double means lift both shoulders together and lower together and this will usually be slow taking 4 beats (up for 2, down for 2) as it is difficult to do it in 2 beats

shoulder stretch (front)

standing with the feet slightly apart and reach both arms forward, with the elbows slightly bent and head slightly lowered, to stretch the shoulders and back

shoulder stretch (rear)

seated on the mat with legs crossed, interlock the fingers behind the back, knuckles touching the floor, then slide the knuckles back along the floor as far as is comfortable also taking the shoulders back - hold, then release

shoulder stretches (alternate)

raise the R arm high, then bend it back at the elbow to take the R hand down between the shoulder blades - with the L hand, push the R arm back gently pressing between the elbow and the shoulder or, if you able to reach, take the L hand behind the body to interlink with the fingers of the R hand - hold for a moment, then take the R arm directly out to the side, then bring it across the front of the body and bend it across the L shoulder - push the R arrm gently over the L shoulder, pressing between the elbow and the shoulder - hold for a moment then repeat both stretches on the other side

side bends

stand with the feet slightly apart and the elbows raised with both hands just below the chin - now lean the upper body to the right, then return to the vertical, then lean to the left, then return to vertical - hold each position for two beats

side leg raise

the right or left leg is raised laterally (abducted) to about 45° (no higher) and then lowered again - it is important to ensure that clients lead with the heel, not the toes, when abducting the leg - when it is done with the turned up-tap, the knee raise replaces the tap

side leg raise step

step up as for a basic step or turned up-tap but, instead of placing the second foot on the step, raise the other leg sideways (abduction) and then step straight back on to the floor, so the foot pattern is R/L/L/R ready to lead with the opposite foot - when it is done with the turned up-tap, the side leg raise replaces the tap - it is important to ensure that clients lead with the heel, not the toes, when abducting the leg

side-leg straddle

this follows the same pattern as the knee-up straddle, but with side leg raises instead of knee raises

side steps

these can be single or double or even quadruple and may also be referred to as a step touches - for a single side step, the right foot is first taken out to the right, the left foot is then brought across to the right foot and tapped briefly on the floor before being taken back out to the left - the right foot is then brought in to the left and tapped and taken back, and so on - for a double side step, the right foot is taken out to the right, the left foot is brought across to it, the right foot is taken out to the right again and then the left is brought in and tapped, and this is then reversed - or, in other words, take two steps sideways, tap and return - for a quadruple, take four steps sideways, tap and return

side step & heel curl

perform a single or double side step finishing with a heel curl instead of a tap

side step & side leg raise

perform a single or double side step finishing with a side leg raise instead of a tap

side stretch (seated)

sit cross-legged with the L leg in front of the R leg - reach up with the L arm and place the R arm on the floor beside you - now lean to the R to stretch the L side of the body, then come up slowly - alter the cross-legged position so that the R leg is in front of the L, then repeat the move leaning to the L

side stretch (standing)

with the feet slightly apart, the R hand on the hip and the L hand raised high, lean to the R to feel the stretch on the L side of the body - maintain control when returning to the upright position (i.e. do not move suddenly) - repeat on the other side

side stretch (supine)

lie supine on the floor with the knees raised and feet flat on the floor, and with the arms directly out to the sides - now slowly lower the knees down to one side keeping the shoulders on the floor, then turn the head the opposite way and relax - then slowly turn the head back and raise the knees - repeat on the other side

single-double

this refers to a sequence of step touches - first perform a single step touch and then a double step touch in the same direction, then repeat in the opposite direction (e.g. R/L/R/R then L/R/L/L) - see also double-single

single-triple

this can be done with the knee raise step, side leg raise step or leg curl step - first perform (e.g.) a knee raise step, then a second knee raise step with the same leading foot, but this time raising the knee three times, tapping the floor in between, before stepping down - so the pattern is 'step-raise-down-tap-step-raise-tap-raise-tap-raise-down-down' taking 12 beats, making a total of 24 beats after repeating with the opposite lead leg

soleus stretch (floor)

standing, place the R foot slightly behind the L foot and, with the bottom tucked under, 'sit down' on the back leg - repeat on the other side - this can be combined with the gastrocnemius stretch, performing both moves on one leg and then both on the other - also, whilst holding the soleus stretch, shoulder stretches can be performed

soleus stretch (step)

place the R leg on the floor and the L leg flat on the step - then, with the bottom tucked under, 'sit down' on the R leg as for the floor version (above) - the L toes can be tapped at the same time to demonstrate balance - repeat on the other side - also, whilst holding the soleus stretch, shoulder stretches can be performed

spine twist stretch

seated on the floor with the L leg straight out in front of you and the R knee raised and the foot flat on the floor, wrap your L arm around the R knee and pull it firmly into your body, then twist round to the R to look half behind you and support yourself by placing your R hand on the floor - return to the front, change the legs over and repeat on the other side

spotty dog

from standing, first jump to place the right foot forward and the left back with opposite arms (i.e. left arm forward and right arm back), and then jump to reverse the feet and arms - this can be done fast (two beats) or slow (four beats, pausing on the second and fourth beats) - if you know the origin of this name, please let us know!

step behind

following a double skip to the right, take the left foot across behind the right leg, transfer the weight to the right foot then back to the left foot, before repeating the other way round

step back

this is the separator between multiple (two or four) step kicks, i.e. step back on to the floor between each kick - the complete pattern is '[step-kick-down-tap]×3' then 'step-kick-down-down', taking 16 beats - if this is performed with a turned up-tap, the final 'down' will be a step sideways to repeat the move at the other end of the step with the opposite lead leg, making 32 beats in all

step down

this is the separator between triple leg curls and triple foot lifts performed with a turned up-tap- the complete pattern is 'step-curl-tap-curl-tap-curl-down-tap-step-lift-tap-lift-tap-lift-down-turn', taking 16 beats - this will then be repeated at the other end of the step with the opposite lead leg, making 32 beats in all

step kick

step up as for a basic step but, instead of placing the second foot on the step, kick it forward and then step it straight back on to the floor and then bring the other foot down as well - so the foot pattern is 'step-kick-down-down' ready to lead with the opposite foot - see also step back

step touch (floor)

these can be single or double or even quadruple and may also be referred to as a side steps - for a single step-touch, the right foot is first taken out to the right, the left foot is then brought across to the right foot and tapped briefly on the floor before being taken back out to the left - the right foot is then brought in to the left and tapped and taken back, and so on - for a double step touch, the right foot is taken out to the right, the left foot is brought across to it, the right foot is taken out to the right again and then the left is brought in and tapped, and this is then reversed - or, in other words, take two steps sideways, tap and return - for a quadruple, take four steps sideways, tap and return

step touch (step)

this is similar to the step touch on the floor, but it is performed partly on the floor and partly on the step - it can be done on and off the end of step or the side of the step

straddle step

stand on the middle of the step facing one end - step one foot sideways on to the floor, then the other foot sideways on to the floor on the other side (you are now straddling the step) - now bring the first foot back up on to the step, then bring the other foot back up on to the step

straddle'n'jump

as for the straddle step (above), but once you have both feet on the floor, pause and then jump back on to the step with both feet - i.e. 'down-down-pause-jump' - a forward swing of the bent arms can be used to assist the jump

strong man arms

raise the arms above the head and, clenching both fists, pull the arms firmly down to the side finishing with the upper arms parallel to the floor and the forearms vertical

swing

swing both arms to the same side and then to the other side- usually performed with the step touch (step)

tap the step

this is often used at the end of the warm-up to begin introducing the step - for example, after a double step touch to the right, the ball of the left foot is momentarily touched on to the step, followed by a double step touch left and then a momentary touch of the right foot on the step

toe raise stretch

place the feet together and hold the hands together and raise them high above the head - now come up on to the toes and then slowly bring the arms out and down sideways, lowering the heels gently towards the end as the hands reach the sides

tricep arms

exactly as for tricep kick-backs (below), but without the hand weights

tricep dips

sit on the mat with yours knees raised and feet flat on the floor - place your hands behind you on the floor with the fingers facing to the front - slowly bend the elbows so that the body leans back, then return to the starting position - now, for a stronger exercise, raise your body (buttocks) off the floor and lower the body down and up by bending the elbows (clients may alter their body position instead to avoid working the arms) - an alternative method, which many seem to prefer, is to sit on the long edge of a step (preferably an 8" step) and take the weight of the body on the arms by curling the hands around the front edge of the step and easing forward so that the body is supported only by the hands and feet, then bend the elbows to lower and raise the body (again, avoid altering the body position, work the arms only)

tricep kick-backs

with the elbows bent and a weight in each hand, partly raise the upper arms behind you - maintaining that position, straighten and bend the elbow - watch for clients tending to bring the arms forward, thus turning the move into a bad bicep curl

tuck crunch

lying supine with the hands lightly behind the head, bring the knees close to the chest with the ankles crossed - now curl the spine to bring the rib cage and pelvis towards each other, thus raising the shoulders and buttocks off the floor, then lower

turn back

this is an alternative 'second half' to the grapevine - perform a grapevine one way, then instead of reversing it turn the body quickly through 360° as you step back to the starting position

turn out

raise the elbows with both hands below the chin, then turn the forearms out to straighten the arms (parallel to the floor), then bend the elbows to bring them in again

turn out & curl down

used with the turned up-tap and side leg raises - with elbows bent and up at shoulder height, move the forearms out to straighten the arms and then bend the elbows to bring the forearms back in again, then curl the arms down and up on the turn

turn step (step normal)

this is developed from an alternate V-step (one leading with each foot) by stepping first to one side and then to the other as you step down from step - this is gradually widened until you are facing along the step on the floor from one end, and then facing back when you reach the other end after stepping along the step - some clients find this difficult at first, tending to turn their body the wrong way

turn step (step turned)

starting from the floor on the left side of the turned step facing forward, step up first with the right foot and then step up wide with the left foot to the other end of the step so that you are facing to the right, then continue turning and step down first with the right foot then the left so that you now have your back to the instructor - now repeat the move in reverse so that you return to your starting position - you will need to demonstrate this move in advance, as your clients will not be able to see you throughout the move

turned up-tap

this is developed from the up-tap - still working from the centre on the floor, the 'up-tap' part on the step is performed at each end of the step facing out about 45° - some clients find this difficult at first, tending to turn to the wrong end of the step

up-tap

this is a little like an alternating basic step, except that the change (the foot tap) is on the step rather than on the floor - the alternating basic step is 'up-up-down-tap', whereas the up-tap is 'up-tap-down-down'

upright row

starting with the hands low in front of you, raise the hands vertically to just below the chin, bending the elbows out to the side, then lower

upright row (MSE)

holding the weights or strap handles low in front of you, lift the weights or strap handles vertically to just below the chin, bending the elbows out to the side, then lower

upward press

starting with hands near the shoulders, reach directly upward and return

upward pull

with L hand resting on the knee, hold the R arm low beside the L calf with palm facing backward (i.e. holding the weight or strap handle over the top), then pull the R arm upward to the shoulder and lower again - to strengthen the move, lean back slightly as you pull up

V-step

this is essentially the same as the basic step, except that you place the feet wide on the step, bringing them together again on the floor, thus marking out a V-shape

vertical raise

using weights or straps, with elbows bent and hands in front of you at waist level, lift the weights or extend the straps to bring your hands approximately to shoulder level and lower

waist twists

stand with the feet slightly apart and the elbows raised with both hands just below the chin - now rotate at the waist to turn the upper body to face to the right, then turn back to face the front, then rotate to the left, then back to the front - hold each position for two beats

walk

turn and walk to the right or left - usually marching on the spot will then be specified in order to execute a full turn before walking back

walk backward

this is exactly what it says, usually leading with the left foot - it will often be preceded by a corresponding walk forward - at the final step in each direction, some action may be taken such as a clap, kick or a knee raise

walk forward

this is exactly what it says, leading with the right foot - it will often be followed by a corresponding walk backward - at the final step in each direction, some action may be taken such as a clap, kick or a knee raise

weight transfers

with the feet a comfortable distance apart, the weight is shifted first to the right foot as the left foot is lifted a fraction off the floor and the left toe gently tapped on the floor, and then the weight is shifted to the left foot as the right toe is tapped - a slight knee bend is executed as the weight is transferred - this can also be introduced by saying "take the weight from side to side"

wrist flick

see basket ball

wrist rolls

hold the weights in front of you grasping them over the top and with the elbows slightly bent - rotate the wrists outwards to turn the weights over (180°) and then turn them back again