The Teach Fitness Network - Base Moves - Low & High Impact Aerobics

All low impact aerobic movements originate from marches, toe taps, lift steps and other basic moves. In order to breakdown and cue your choreography effectively, you need to be able to determine which base movement your more complex move is derived from.

Help us fill out this chart so that it can be used as a reference tool by all instructors.

Click here to add your move to the list!
Be sure to include the base move it is derived from, and any teaching notes you have to explain the choreography.

BASE MOVE	COMPLEX MOVE (derived from Base Move)
March walk on the spot R, L, R, L *Variations: walk forward 3 counts, tap toe of forward leg to floor and repeat going backwards. Can change toe tap to knee lift or heel dig	Out Out In In: feet together, step one foot at a time out to the side (out,out) and then bring them back to center one at a time (in,in) V Step: feet together, step one foot at a time out to the front (out,out into a wide stance) and then step them back to center one at a time (in,in back to narrow stance))
Touch Step (Toe Taps) feet together, toe moves away from center and touches floor, then returns to starting position *Variations: Toe Taps Side, Front or Back Heels Front or Side
Step Touch feet together, step out laterally and transfer weight to one leg, bring other leg over to meet first leg and touch to floor *Variations: Knee lift, heel dig or hamstring curl can replace the touch	Step Knee Repeater: step out laterally with one leg and bring other leg to knee lift in front of first leg. Repeat 2, 3 or 4 times maximum. Double Step Touch: 2 step touches to one side. Grapevine: Double step touch but trailing leg crosses behind instead of touching next to lead leg. "Step, behind, step, together" Double Grapevine: Grapevine, but instead of stepping together as last step that leg crosses over in front of the other and another grapevine is done. So.. "Step, behind, step, cross front, step, behind, step, together" Step Touch Lunge: Step Touch 3X (6 counts) on 7, 8 - leg lunges back. For example: ST - right, left, right, and left leg lunges straight back. Repeat with lead going in the opposite direction. You can break down by using 2 taps to left and then introduce the lunge.
Lift Steps feet together, supporting leg bent, lift bent knee of lead leg, then return to starting position and repeat on other side Variations: Kick, hamstring curl, side leg lifts
Lunge stand with one foot forward, and one foot back, both toes pointing straight forward and legs approximately shoulder width or wider. Up on back toe, lower toward the ground and come back to start position	Alternating Lunges: start with feet together, step one foot back and lower to ground, then return to start position
Squat feet shoulder width apart or slightly wider, knee bending in same direction that foot is pointing, bend knees keeping weight in heels and lower to the ground, quads no lower than parallel to the ground	Squat Press: squat, then lift up with straight legs to toes, lower back down and repeat

Next month!
We begin charting the Base and Advanced Moves for High Impact Aerobics!