I listened to a student.

All she did was ask if we could do “Classic Step” again. She was tired of all the fancy turns and zig zagging all over the step and just expressed how she missed “the good ‘ole days.” At first I was a little repulsed by the thought of going back to Over the Tops and L-Steps. But after really considering what my students were getting from all the Advanced stuff I’ve been pushing on them lately (and yes, the operative term there is “push”) I thought it might be good to just have a “Back to Basics” class. It was great. And if you are feeling like you are in a rut, or you are running out of ideas for what to do in your next class, or you feel like you have exhausted all of the fancy moves there are, taking a few steps back and simplifying can be a really refreshing way to reconnect with your students.

You’ll find the choreography I used here. Even though they know all of these moves, I went all the way back and broke them down, even Karate Knee. It wasn’t because they needed to relearn a Karate Knee, but it was more for the joy of experiencing complete and total success after learning a move. It can be frustrating to be taught an advanced combo and never really get it. I wanted them to remember that feeling, and it worked. They were loving it. It’s been a while since these ladies have been full of the “Woooooos” as in “Wooooo, I got that!” It felt really good.

Combo 1

Part 1, Reverses:

Knee off the end (4)
Charleston on the side (4)
Across the board (4)
Karate Knee on the side (8)
Karate L-Step, beginning from the side (8)
Mambo Cha cha (4)

Part 2, Does not reverse:

2 Indecisions (16)
Curbwalk (8)
Knees Corner-to-Corner (8)

Combo 2

Part 1, Does not reverse:
2 V Steps (8)
2 knee repeater (4), 4 marches or a spin to the front of the step (4)
2 knee repeater (4), straddle(2), stomp (2)
Double stomp (5) Single Stomp (3) (Could be a stomp across, but remember, this was a “Basics” class!!)

Part 2, Reverses:
3-knee Repeater (8)
Mambo cha cha x2 (8)
2 Basics (8) (I threw in a Basic 360 for the first one when they were comfy…)
2 Over the tops (8)

Many many thanks to Frances, for contributing Part 2 of combo one to our Saturday class — you’re doing great girl! And additional thanks to StepJunkie. Part of why I don’t post much Step Choreo is because I steal all of hers….

Have a wonderful week!

Yes, you can attend the workshop and take the tests before you complete a qualifying CPR course. You will not receive your AFAA certification until they recieve your proof of CPR, which can be mailed in anytime after the workshop.

What equipment will be provided for the demonstrations?

The workshops are held in a variety of locations. Some locations provide steps, mats, mirrors, balls and/or weights.  Some locations do not. For example, all three of the APEX events I have attended were held on basketball courts. Mats were available, but no other equipment and no mirrors. Do not count on having a step, even if you plan to lead a step demonstration. Instead, lead your exercises as if there were a step present. The testers will not mark you down for not having the equipment, unless you do not do a convincing job of “using it” (See post #5  about miming tubes or weights). If you are worried about the possibility of not having a mat, you should bring your own. You can also call the hosting facility to ask what equipment will be available.

Will we be cueing during the group presentation, or just demonstrating with no words?

During the practical, the only time you will actually cue out loud is during your individual presentation. During the group movement and muscle group portions, when everyone is doing their own thing at the same time, you will not be expected to speak. In fact, I don’t recall specifically, but I think it might be forbidden. If anyone took it recently and knows, please comment!

Should I buy the primary study package?

I have heard from several folks that wish they had invested in the study package, instead of purchasing just the book. It really depends on how comfortable you are with what you know about group fitness. As one commenter put it, and I agree, “if you are looking for more than a practice exam, buy the package. It may cost a little more, but I felt it would have been nice to have before the big day.”

Do you think it is an advantage to take the AFAA group certification at a conference or should I take it at a smaller facility?

There are pros and cons to both. There will be lots happening at the conference and so much to do and learn, that you might not get the full benefit of the workshop. However, the conferences usually offer the workshops at a discount, and it very helpful to have the opportunity to take care of the certification at the same time as a conference. Basically, convenience vs. chaos — you’ll need to weigh out what works for you. The only other difference would be in the number of attendees. A conference will likely have a larger number of people, whereas a facility might only have a dozen or so. If you do better in a small group setting, choose the latter. And never hesitate to call the hosting facility and ask questions about the environment if you are weighing your options.

Any suggestions on how to remember all of the muscle groups?

Keep in mind that they are going to review muscle groups very specifically during the workshop. However, it is helpful to start learning anatomy several weeks before the workshop. To me, the best way to learn muscle groups is to head to the weight room with the book and do the exercises. As you perform each motion, feel which muscle does the work while repeating the name of the muscle group with some sort of pneumonic device to help you remember it. For example: Pectoralis Major (chest) is the major mover in a push up. So I repeat while doing pushups: “Pectoralis Push Up.” Here’s another one: Overhead press works the deltoids. The top of an overhead press looks like the position you are in when you dive off a diving board. So I repeat while doing overhead presses: “Deltoids Dive.” Take some time finding little devices like that to help you remember what the names of the muscles are, and you’ll do great! Another option is to take sculpting classes offered at your gym, or work with a personal trainer to learn the names while doing the exercises.

 
If you have more questions, or don’t feel that I’ve given enough attention to a specific topic, please don’t hesitate to ask!

Combo 1

5-count mambo x2 (10)
3-count mambo x2 (6)
Basic 360 or reverse turn(4)
3-count mambo x2 (6)
stomp (2)
kick the corner (4)

Combo 2

hangover V (4) – R lead
squat the corner (4) – R lead
3 squat repeater (8) – L lead
power play (4) – R lead
crossover x2 or Scissor over the bench x2(8) – R & L
turn step (4) – R lead

Combo 3

2-knee repeater travel to the front of the bench(8) – R lead
“Touchdown” x2 or Charleston x2 (4) – L lead
Over-the-Top x3 (12) – L-R-L
Jumping jacks x2 (4) L-lead (if low impact) or none

Combo 1

Knee Straddle x2 (8)
Over the Top (4)
Jumpshots Corner-to-Corner (8)
Karate Knee (8)
2 Pivot turns (4)

Combo 2

Indecision (8)
2 Turnsteps (4)
2 L-steps starting from the side * (16)

Combo 3

Mambo, 3 triple steps to the other side **(8)
2 scissors over the top (8)
2 repeater straddles (16)

These are all self-reversing and pretty simple to teach. Don’t forget the moves are described on the Step Moves page. Enjoy!

*To start an L-step from the side of the bench, start from count 5 of a regular L- step: From the side, you will step tap on the bench (1 2), then exit (3 4), and begin a new L-step by step tapping on the bench opposite side (5 6) and step tapping off to the new side (7 8 )

**Mambo triples: Mambo R L (counts 1 2) triple step R-L-R to back up (3 & 4), triple step L-R-L to travel behind the step, toward the new side (5 & 6) triple step R-L-R to move to the bench on the new side (7 & 8 )

Combo 1

L-Step “with Elvis” (8)
5-count mambo, 3-count mambo (8)
Mambo cha-cha x2 (8)
Scissor over and back (8)

Combo 2

Leg curls (ham curls, hamstrings) corner-to-corner (8)
Repeater twist (8)
Karate kick on the angle (8)
Basic 360, Basic (8)

1. Shoulder elevation, depression, protraction, retraction, and rolls to release built up tension
2. Upward salute (urdhva hastasana)
3. Standing forward bend (uttanasana)
4. Mountain Pose (tadasana)
5. Side bends
6. Roll down, walk to plank and reverse x5
7. Down-facing dog (svanasana) to plank x5
8. Thread the needle
9. Cat & Cow breathing

Prone Series

1. Plank Flow
   • Plank
   • Side Plank
   • Chattaranga
2. Swimming
3. One-legged bow pose
4. Hero pose (Virasana)

Basic Pilates Series

1. Half roll down with twist
2. Roll ups
3. The Hundred
4. Roll Over
5. Rolling like a ball
6. Fabulous Five
   • Single Leg Stretch
   • Double Leg Stretch
   • Single Straight-Leg Stretch
   • Double Straight-Leg Stretch
   • Cross-Over

Intermediate Pilates Series

1. Open leg rocker
2. Boat pose & teaser blend
3. Bridge – walking bridge
4. Bicycle
5. Jackknife
6. Shoulder Bridge &/or Wheel
7. Happy Baby/deadbug (ananda balasana)

Seated Poses

1. Bound angle pose (baddha konasana)
2. Wide leg stretch
3. Saw
4. Neckpull
5. Rollup to standup

Standing Poses

1. Tree Pose (vrksasana)
2. Deep Plie
3. Warrior II
4. Extended Side Angle (utthita trikonasana)
5. Half Moon Pose (ardha chandrasana)
6. Standing Bow Pose

Meditation

Here are the links to the music I used. It’s a generic mix, but I liked that it had energy, as opposed to many of the downright sleepy music they produce for Pilates and Yoga. And you can’t beat the easy access!

iSweat Fitness Music vol. 13 – World Grooves – 126 BPM for Running, Walking, Elliptical, Treadmill, Chill-Out, Fitness, Pilates by iSweat Fitness Music

1. Napster:
2. iTunes: