34-Minute [NON] Step Cardio Aerobics Workout - MOVE DAY 07 [Fun, Quick, High-Intensity and Sweaty]

Hey, everybody, I'm Amy from Bodyfit by Amy. And this is your non step aerobics cardio workout. So first things first, you do not have to have a step for this workout. That's why we're calling it non step. But it is going to be a body weight cardio workout in the style of step aerobics. You don't have to be on the beat, you don't have to be doing the same thing as me. I'm going to give you lots of different options to make it like a step workout or keep it more of that traditional cardio and of course, high impact and low so you can be where you are today. Are you ready? Let's do it. All right, team. So let's start just by marching. So as I said before, you don't have to have a step for this workout. If you do happen to have a step, you can certainly use it. You can imagine that it is long ways in front of me. If you're someone who maybe did it back in the day or you still love it. Listen, it was the first class I ever taught when I moved to Chicago and the first class I ever talked taught when I moved to la. So it is still around, people are still doing it. But it is not something that everybody has at home, which is why I've never made a workout. I actually used to have one and I don't have one now, guys. But we're going to move in a way that gets our heart pumping. All right, so you can hear the music, right? You can be on the beat if you want or you can be on your own beat. It does not matter. This is cardio to the beat by nature. And because I have it in my ear, I'm going to be doing it with you. But you work to your level. Let's roll those hips right here. H so we'll get just a little warm up. We're not really doing any arms or abs, a little bit of legs just by the nature of what we're doing. So let's stretch them out right here. Out. And again, you don't have to be the same pace as me or anybody else. We're not on the step yet. All right. But we are going to use some of those old step moves. I'm going to give you a more traditional cardio option for everything that we do. Let's hold it here a little stretch. So if you want to treat it just like a regular cardio workout, don't worry about it. Just do that. Otherwise, if you Want to imagine you have a step or keep it on the beat. You can be with me there. Good. Let's take it here. Tap it back, reach. Big stretch. Just getting everything warmed up. You can hold it here, a little stretch over if you want. Take it down. I'm going to turn to the side so you can see me. Reach it up. We got that. World's greatest stretch. Four, three, two. Switch your legs. So we're gonna step it back again. You can do a little stretch over. You can take it down, reach it through right here. Four, three, two. Good. Step it in right here. Round it up. Cat, cow. From the standing position to roll through your back. Let's take it flat, back down and round it up. So working on our imaginary step or on your floor, whatever you got, the idea is to keep the heart rate up. Now it is a flow, so we're not going to worry about intervals. Hold it here. Roll those shoulders. But again, you can make it whatever you need it to be. That does not mean we won't get breaks. We'll get breaks and we'll add in some hit style. Walk it in right here, round it up. Tap. Yes. Just like we always do. Here we go. All right, so we'll add in some hit style moves where we up our intensity a bit and then we get a little breather after. But that breather may be just marching it out or taking it to what we call our basic stuff. Step, reach it over. Here we go. So it will be a flow. We'll have some breaks, we'll add some hit intervals and we'll get some good conditioning, which is a lot of what step is. And step was bring those knees across. Cross, cross, bring them up. Yes. Big stretch. All right, team, so moving into our workout here. Go ahead and march. So again, if you want to march on the beat, you can, but don't feel like you have to. We're going to step forward and back or up on the step. Watch me. It's a basic right, right, left, right, left. So I'm just stepping forward. Looks like this step, but if you're on your step, you'd go up, up, down, down. Eight more with your right, right, left, right, left. And if you want to mirror me, you can go the other way. If you want to take those hands bigger, that works too. Three, two. Now we're gonna lean left foot. Basic. Left, left, right. Listen, if you are just keeping it old school, imagine your step. Or if you want to think just regular cardio, you're just forward and back. Eight More singles. Eight, seven, six. You're going to feel that heart rate. Get up. Four, three, two. Back to your basic, right. Right here. You can run it and down. Run it and down. Up and back. Or up and down if you want to. Just step it, that works, too. 3, 2, basic. Left. Here we go. Left, up and back or run it and down. Yes, There we go. All right, we're gonna add a squat at the top. Up, squat, down, squat, or forward. Right here. Up, back, left, right, squat, left, right, squat, right, left. Again, you do not have to take this at that pace. If you just want to squat it down, that works, too. Or up and back for four. Three, two. Good, Back to your basics. Right, Basic. Left. Here we go. Left. Don't worry, we're gonna get into more of the fun stuff. One right, one left, Right and left, up and back, whatever that is for you. Four, right. You can step it or run it. Four, three, two, four, left. Right here. Four, three, two. One more time. Four, run it. You can even do that squat. One more time. 4, left, 4, 3, 2. All right, now with it, we got our basics out of the way. All right, team, catch your breath. Little taps right here. Should feel that heart rate a bit, right? All right, so we're gonna go to that basic. We're gonna add some knees, we're gonna add some things we call a turn step. Again, I don't want anybody to worry about it. You can always just do regular knees that turn. You can just take it however it works for you. As long as you're moving, we're gonna go step in knee, right knee, left knee. So again, if you were on the step, you'd go up, drive the knee up, step it down, up, drive the knee up. Now, this is forward knee. Something we do a lot in step is we take it corner to corner. So you stay here. Watch me. Edge of the step, corner, edge of the step, step, knee, back, back, step, knee. Join me. And you can do that little cross and this corner to corner. You can do a lot of different things, so let's just keep the rhythm. How about we make it corner to corner? Kick, step kick, whatever you want. It can just be a little Charleston kick, right? Like our cardio through the decades, or a kickboxing kick. And if you want, you can just do it here up to you. You don't have to move right and left at all. You do, you keep it going. Step and kick for four. Three, two. What else could we do in this corner? Hamstring curls up. If it feels like Too much footwork. Keep it here. Hamstrings, right? You can add a little jump if you want. Step corner to corner. Hamstrings. Four, three, two. We're gonna do a side kick. Watch me. Step out, step out. Don't overthink it. I know you're tired of those diagonals. Down, up, down. That work too. 4, 3. We're gonna finish it with just that. Step, knee, forward. Here we go. Step, knee. Can you add a little power, whatever that is right here? Let's add a little hit in the these last 20 seconds. Step, power, knee. You don't want to take those three extra steps. Just power those knees. In fact, everybody, just your knees right here. Power. Yes, you can. For four, three, two, and breathe. All right, team. So catch your breath. Hopefully you're feeling that. I'm getting up in those zones. Let's grab some water. Hopefully you're not bored yet or overthinking the footwork. Let's just grab some water. All right, we're gonna add some muscle burn side to side. So basic, right? Here we go. Up, up, Basic left. Switch your steps or switch your feet. All right, step a knee right here. Step knee or regular knees? Alternating breathe. You can keep it here or take it with those corners right here. Step, knee, Step, power. Step, power. And even if you're not imagining that rectangle step. Use your space. Watch me here we got repeater. Three, two, one. Step it back. Three, two. Step it back. So you're doing three knees, then back or keep it center. Three, two, one. Back, three, two, one. Or if you want, just keep it here and here. All right, let's go for seven step. Seven, six, five, four, three, two. Other side. Here we go. Seven, six, five, four, three, two for seven step. Four, three, two, other side. Set. All right, guys, take it back to the front. Alternate those knees. Here we go. Breathe. All right, we're gonna finish it out. We're gonna get a little leg burn. We're gonna stay all on one side. Breathe. Watch me here. Step a knee. Keep it here. You can twist it or bring it in. What do you got, team? Yes. Little burn in that front leg. Twist for your core. You can add a jump if you want. Pick it up. I know. Keep it going. I'm losing my tie. 4, 8, 7, 6, 5, 4, 3. Step it back. Here we go. Other side. All right, so one leg, one knee. We're hanging out here for a bit, so really cross. You can go slower than me if you want. I know you can have that jump if you want. Breathe. Almost there for eight. Seven, six, five, four, three, two. Take it here. Low impact. Jack on the floor. What we're gonna do, team, is we're gonna step up and jack. Step down and jack. Think of it as basic. You're jumping on the step. Here we go. Watch me. Step, jack, step. All right, Right, Jack or low impact? Up, down, up to you. Four more, right? Right? Yes. Four more. Four different sides. Did I just say four more? Don't listen to me. Left and jack. Here we go. Up, Jack down, jack, up. Yes, you can. I know, but look at that. Team, we're almost halfway through this workout. You don't have to do those high impact jacks. You can. Four. Keep it going. Three, two, Last one. Hold those jacks. Here we go. Take it up. Yes, you can. Whatever you got. Team, we're gonna grab water. 4, 8, 7, 6, 5, 4, 3, 2. Breathe. Water. I know, right? So maybe a little repetitive, but we're trying to keep it moving. So you don't realize we're 15 minutes into the workout, right? We're getting it done. Grab some water. All right, team, let's start a little turn, step. Watch me. You turn your body left, right, left, right, left. Add a little jump if you want. There we go. Don't overthink it. 4, 8, 7, 6. 5. Turning it. 4. Because arms. 3, 2. We're gonna jump to the side of our step. Up and back. So side to side. It's a side step. Now, you can stay this way, especially if you have a step, but I'm going to turn to the side. Imagine my step is right here. We're gonna shuffle over the top, over and back. So if you got your step, you're going over the top. So you can just walk it over, walk it back, or shuffle over. Shuffle back. Keep it going. 8, 7, 6, 5, 4, 3, 2. All right, I want you to hang out on top of your steps. So you're on one side. We're stepping down to this side. Imagine you're on the top the of a step. Maybe you are. We're gonna squat it down right here. Take it down and up. Down and up. This is your step leg. Here we go. Get low. Breathe. Four, three, two. Good. Hold it here. Tap it up, tap it up. Get that leg burn. I know. Imagine you're pushing up on a step. 8, 7, 6, 5, 4, 3. Step over your step. Take it down. Your step is on this side. Here's my step, right? You're squatting. Get low. Four more. Four, three, two. Hang out here. Tap it up quick tap. So, yes, you're tapping in if you don't have a step, but I want you to push off as if you're having to push up onto that step. You don't have to go as fast as me. You can be slower. But let's get that heart rate hit interval. Wait for it. 8, 7, 6, 5, 4, 3, 2. Step it up. Take it over the top. Let's finish it out. Over the top. It's just a shuffle step, whatever that is for you. But think you're going high, low, high, low. I'm anxious to see the comments after this. I think a lot of you are gonna love it. Some of you are not gonna love it. Some of you are gonna love it and want more. Some of you are gonna love it or hate it, but say you're glad you tried it, right? I hope that's where you are. If you don't like it, one more tap it out. Right, team. Remember those corner to corner hamstring curls? Let's go back to them. Watch me here. Step hamstring, back, back, step, hamstring, back. If that's not right for you, step forward and hamstring forward and hamstring. And if you want, just hamstrings, right? Does not matter to me. Watch me. It's a little tricky. Hamstring knee, hand and back. Pam, who remembers this one? I think we call it a rocking horse hamstring knee. And those of you that got fancy did something like this, right? That was never me. And back, hamstring knee, hamstring and back and back. Just your hamstrings in the front, right here. Dig it up. Hands high. Team. Yes, you can. Four, three, two, one. Corner to corner. Step, kick, right? Remember those repeaters. Can we do it with the kicks? You can keep it forward. Watch me here. 3, 2, 1. Step it back. 3, 2, 1. Back, back. Don't ever think it. Four more. 3, 2, 1. More. Take it up right here. Step, kick and back. You know this one. So you've done this before. This is your Charleston in that move through the decades. Or it's your front kick. Tap low. If you want, you can step and kick. Tap it down. Step and kick. Yes, team. Four, three, two. Switch your legs right here. Step, kick, tap, back, step, kick. Remember, it's here, right tap, back, left. If you're stepping up onto that step, you're right here. Keep it going. 4, 3, 2. Good, take it wide. V step. You know this one. Take it here. Up, up. You can have that little jump. Up, up, or punch, punch. Go out and in, out and in. Finish strong. Here we go. Breathe. Can you hold it here? Punch, punch. Don't worry about that step. Get low. Yes. 8, 7, 6, 5, 4, 3. Roll them. Here we go. 4, 3, 2, 1. All right, team, grab some water. I know, right? All right, so a couple of options here. All right? March in here. All right? Imagine you're at the top of your step, all right? You're on the top. So my step is here. We're gonna lunge it back. You don't have to get low. You can just tap back if you want, just like we do in our warm up, right? Or you can get low if you want. Here we go. 8, 7, 5. Yes, you can. 4, 3, 2. All right, so hold it here. You've got your right leg on top of the step. Your left leg is tapping back. Tap, tap, tap. And again, I want you to think not just that you're tapping back, but you're pushing up onto the step. High, low, high. Burn. Add that knee if you want. Yes, you can. I know it's burning, but pump those arms. 8, 7, 6, 5, 4, 3, 2. Both feet on the step. Tap it back. Start slow. You don't have to lunge it. You can just tap it. This is what I used to do when I would teach step because I didn't like to do crazy combinations or a whole lot of choreography. So just add some leg burners like this. You would have loved it. Breathe. I want you to be on whatever foot you weren't before. That foot's on top of the step. Your other leg is tapping back. So for most of us, left on the step, right? One, tap it back. Here we go. Tap down, up, down, up. And you can go whatever pace you want. But again, it's not just a tap. I want you to think low to high, if that's okay with your knees. Add that knee. Feel the beat. Doesn't matter if you're on the beat. It just throws me because it's in my ear. Four, three, two, basic. Up, up, down, down. Here. Yes. Nice team. Four. You're alternating your basic. All right, now imagine you're on top of your step. You're gonna turn. We're going side to side, right? We already did that. Where? We did that over the top. I'm gonna turn this way. We're gonna take it down and up. Here's your step in the center. Four more. So you can just tap it or get low, all right? Can we go quick? Tap, tap, tap, right? And you can Think of it as more of your little low tap, like we do in our warm ups we do in a cardio interval. Or step down and up again. You can go slower than me. I know that music is fast, especially in points like this. So you do you. Are you feeling it? I know I am. Tap. Keep it going. 8, 7, 6, 5, 4, 3, 2. Good. Right here, team. Out, out. Start slow while you catch a rest. Left, right, left, right, right. Down, down, up, up, right. So we do this often in our agility work. Imagine you're stepping up and down off the step. You got the step. Use it. Keep it going in, in low to high. You can keep it here or run it out, out. In, in. What does that look like for you? Maybe that's quick feet. Four, three, two, one. Tap it out. Right here, team. Oh, man. All right, Tap it out and breathe. I know there's a step right there. Let's turn our step long ways again, side to side, Right? All right. We're just gonna throw a lot of things at you for these last couple minutes, all right? I just want you to go for it. Don't get caught up on your footwork. Just have fun with it. I want you to think of it like a step class. Think of it like a bonus move where you don't know what's going on in your head, but your feet are moving, your heart rate is up, your muscles are burning, and you're ready to be done. All right? Are we ready for it? Whoo. Let's start with that basic, right, basic left, alternating. Here we go. Right, left, right, left. Arms can do whatever they want. All right, Step a knee to the front. Step, knees, step, knees. Yes. Keep it going. You can keep the knees right there or just alternate your knees. Or corner to corner, step, corner. Get that power. Right Repeater, knees for three. Right here where you go. Step. Three, two, one. Step it back. Three. You don't have to move all the feet. You can just do those three knees. Power. Step it back. Repeater. 7, 7, 6, 5, 4, 3, 2, 1. Other side. 7, 6, 5, 4th, 3, 2. Corner to corner. Kick right here. Step kick. If you want to keep it forward, that works too. Step back to your basic. We're gonna add the squat down if you want. Jump it, run. Yes. Team. Four, three, two. Hamstrings, Corner, step. She's falling out, telling me it's time to be done. Keep them right here. Hate just your hamstrings to the center. Step, pass, breathe. Step it up with the jack up, jack down. Left, left, Finish strong. Down. Yes. Jacks up. Whatever you need. Breathe. Team glory. 7, 6, 5, 4, 3. Double step to the right. 1, 2. You can just keep that or grapevine it. Why not? Let's finish it out. We used to do this in step class, too. Right behind your step. Do a grapevine, then you come up on the side, you do something crazy like an out step. Let me know in the comments if you remember that. I know. Otherwise, I want to know how you feel. Three, two, hamstrings with the last 15. Let's hit it. Finish it out with me, team. Go for it, because this is it. No bonus, I promise. 4, 8, 7, 6, 5, 4, 3, 2. And breathe. Catch your breath, everybody. Oh, man. Tap it out. Grab some water. I know. Team, right? Harder than it looks, easier than it looks. I don't know, maybe both. Cheers. And again, don't get me wrong, I like teaching to the beat. I started you guys 20 years ago teaching when I was in college and we were doing everything to the beat. Our strength training, let's get a little heel tap to the front. Our strength training, our cardio step, all of it was to the beat. And then we started working in intervals, which, honestly, I love because nobody feels like that to be coordinated. You can go at your own pace. You don't have to be squatting in the same timing, even though you shouldn't think you have to be. Anyway, let's get a little hamstring stretch. But I love that as well. But it is fun to return back to my roots. But I just want you guys to know that whatever that looks like, whatever that felt like, I'm glad I'm the only one in this gym space because I'm sure I looked kind of silly, but my heart rate was up. And also, guys, you know, for a long time we did this type of more steady state, more continuous cardio conditioning right where you got that heart rate up, but it was more of a flow and then everything went to hit right then all of a sudden we were about those short intervals. Go as hard as you can. Which again, we still love. We know it's effective, but now we're seeing newer research and a newer push towards more of that continuous cardio, what we call zone two cardio or green zone, what that can do for our health, for fat burning, for all of the things. So let's get a little calf stretch, team. If you want, you can push against a wall, but push that heel down if you have a lot of push against, that's really going to help. You get that stretch, push that heel down in the back and then if you can, same leg, just lift up and get that quad stretch. If that's not right for you, you can just prop it up, tilt that hip forward. So now it's good to get that variety. It doesn't necessarily mean that it all has to be to the beat. It can be cycling, it can be running, it can be walking, it can be all of those things. A lot of our cardio and strength workouts are like that as well. Oh, let's start with that calf right here, team. So but just know it's good to get it all. It's good to challenge our brain again. I know sometimes bring it up right here. Sometimes we feel uncoordinated, sometimes we feel a bit silly. But listen, as long as we are moving, that is all that matters. Let's just get a little hamstring stretch here. Let me know in the comments. I'm sure you're going to if you like this workout, if you want to see see more of it, maybe some of you did use your step and listen, if you didn't love it, that's okay too. Variety is key and I'm glad that you decided to show up and try it with me today. Thank you so much for being here. Get some more stretching on your own. Leave me a comment. Subscribe to the YouTube channel. Join us over in the Bodyfit Athletic Club and let's get one big deep breath in and out. You did it. That was your non stretch step. Cardio aerobics workout. Great job everybody.