10 April 2015

Freestyle Step: The Intense Version in Three Easy Steps

Freestyle Step: The Intense Version in Three Easy Steps

Packed full of energy, power and fun, Freestyle Step is a real challenge. It’s stretching and stimulating for your whole body as well as your mind; if you haven’t already, you’ll soon notice that you’re using every muscle from your head to your toes during a Freestyle Step Aerobics workout. All the steps and moves will get your little grey cells going, as well. Perfect!

Or is it? Believe it or not, there are some ways to make Freestyle Step even more intense than ever, instead of more complicated. These work best when you’re working out at home as top ups in between your regular Freestyle Step classes. I’d hazard a guess that raising the height of your step is the idea that’s just sprung to your mind; if that’s the case then I’ll send a virtual high five, as that’s actually a pretty good idea. However, I hate to break it to you, but it’s also fairly unimaginative – the very fact that it sprang to mind so easily should tell you that.

Luckily, there are a whole bunch of other things you can try in addition to raising your step. I’ve done the hard work for you in sorting the wheat from the chaff. Below you’ll find three of the best ideas that you can try to transform a regular Freestyle Step home workout session into something seriously intense without increasing the complexity of the moves!

Step one: pull your weight

'wrist weight' by Satomi Abe

You might be familiar with small wrist and ankle weights worn during jogging (and other similar ways of keeping fit). You might even have tried lifting a can of soup or a bag of sugar to build up your muscle tone while you’re doing your housework. Turns out you can do exactly the same thing while doing Freestyle Step Aerobics! Strap on some weights and you’re good to go. You could even put on one of the weighted belts to help train your core muscles while you’re moving. All of a sudden your limbs and hips will feel very bulky and heavy, but that’s the point! As your muscles grow stronger and you become used to doing Freestyle Step with weights, you’ll wonder how you ever worked out without them!

Step two: throw some shapes


"24th Finance Company"
If you’re getting busy with Freestyle Step at home, then chances are that you’ll be pulling some fairly simple moves. You don’t want to overdo it, after all. However, that doesn’t mean your home workouts have to be bland. Freestyle Step isn’t meant to be boring, so spice it up by introducing some lunges, crunches and squats into your routine. Again, these don’t have to be strenuous (don’t put yourself in danger of causing an injury) but they should create an extra challenge for your muscles. Instead of just stepping on, off and around your step, try lunging off it. Feel the burn!

Step three: go backpacking

Ok, so I don’t mean backpacking in the traveling sense of the word, although taking your step around the world to workout at mountain summits, in bleak deserts and in the middle of the sea would be a seriously neat experience. On the other hand, if jetting around the world isn’t really your thing, then stay at home and wear your backpack round the house.

Don’t laugh: this might sound like a bizarre idea, but you’ll soon see just how taxing it really is. Walking to catch the bus with a bag strapped to your back is one thing, but doing a Freestyle Step Aerobics workout with a backpack is a whole different ballgame. The extra weight will get your heart racing, your lungs going, and your entire body’s muscles working.

The best part about this idea is that it’s so easy to ramp up the difficulty factor for an even more intense workout. How? It’s simple! Just fill your backpack with more items to make it even heavier.

This is definitely the most challenging idea of the three, so don’t attempt it unless you’re a real Freestyle Step pro already. It does come with some caveats in order to keep you safe, so just be sensible. Make sure you wear your backpack safely and securely (with both straps sitting over your shoulders so it’s sitting at the optimum place on your back). None of this one-strap-slung-casually-over-a-shoulder business. You’re a Freestyle Step convert now, not a high school kid.

In addition, remember not to overload your backpack. Sure, giving yourself extra weight to carry does create a more intense workout that will burn extra calories, but too much weight will just cause damage. Increase the weight gradually, and if you’re struggling under the weight before you’ve even started your workout, then take it off straight away. Freestyle Step is awesome and everything, but it’s not worth injuring yourself for when it could have been avoided.

Those are the steps, but what are the risks?

I’ve already mentioned the risks with carrying a backpack during a home Freestyle Step workout, and they’re very similar to the risks associated with the other steps, as well. Essentially, it’s all about the danger of getting hurt. As soon as you throw in extra weight or bigger stretches, you’re putting your body under more pressure, so it’s more likely to give in.

There are two easy ways to counteract this. For starters, take it slowly. Don’t run before you can walk. Start gently, and slowly build up weight and intensity over several weeks (or even months!) to create a bigger challenge. Jumping in at the deep end is just plain stupid; it’s an accident waiting to happen. Be sensible!

The second way in which you can try to avoid an injury is by listening to your body. Becoming health conscious is all about sensing the needs and requirements of your own body, so if your workout feels like it’s becoming too strenuous, STOP! On the other hand, if your body is telling you that it’s too gentle and you aren’t receiving the exercise that you need, then that’s your cue to take the intensity up to the next level.

Other things to remember

At the end of the day, nothing can replicate the atmosphere, energy, fun, or even the workout in a formal Freestyle Step class. On top of that, your instructor will be knowledgeable and talented. Bonus!

With this in mind, it’s really important that you don’t try to replace a proper Freestyle Step aerobics class with your own homespun routines. You can always supplement your classes by giving yourself quick little top-ups here and there in the days in between, but by no means should Freestyle Step at home become a main focus.

In addition, I’ve been talking about fantastic ways to make Freestyle Step more intense in three easy steps. Well, this should always be kept in a home environment. Don’t try to take any of these steps into your formal Freestyle Step class or any other group environment. Not only will it be rather rude, but it may fly in the face on plans that your instructor already had. Remember that your instructor is the expert, so listen to what they tell you. You don’t know best!

It really is that easy!

As you can see, it’s incredibly easy to create an intense version of Freestyle Step in the comfort of your own home. Use the facilities that you have around you to give yourself a real challenge when you top up your fitness routine in between classes. Freestyle Step is ideal if you’re looking to stretch your mind as well as your body, so trying some of these ideas will make it even more taxing than ever before!

That was our article for April 2015. Remember to feel free to comment, or contact me via email to FreestyleStepXTRVGNZ@gmail.com, and comment on what you think of this article, or any article you have read, or just any improvements you may want to see happening.

In May 2015 article... I look at Freestyle step and pregnancy. How does it compare with Les Mills BodyStep and with Freestyle Step Aerobics. Next month article has some interesting and strong points discussed where it may bring you to think a bit more on what is good for you.

Bruno Jimenez
April 2015
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Location: Australia
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