GETTING STARTEDWHAT IS IT?Discover New Heights with Group Step®! Utilizing The STEP® in many positions and heights, this compelling 60-minute cardio program strengthens and shapes the lower body one step at a time. Energetic music and motivating instructors create this spunky group experience. Step This Way with Group Step.

WHAT WILL I DO?Group Step utilizes The STEP as an effective training tool and encourages self-regulated progression by allowing you to select your STEP height. Athletic movements are performed to energetic and dynamic music, creating a simple, fun, and effective way to build cardiovascular fitness and strengthen the lower body. Each of the 10 tracks has a specific training objective, from the warm-up that prepares the body, to the physical and musical peaks and valleys of the workout, to the well-earned stretch that wraps up the class both physically and emotionally. Group Step will step up your cardiovascular fitness.1. StepSTART – Get things going with a total body warm-up using moves

that are both on the floor and on The STEP.2. StepAHEAD – Rehearse and practice the core moves used in the

workout. By the end you will be raring to go.3. StepUP – As the track name implies, this track is all about lift off and

getting some air to increase the cardio work. The heart will be pumping and the sweat will be flowing.

4. StepSTRONG – Shape, tone and define the legs and glutes with athletic strength-based moves using The STEP. Don’t worry we won’t be leaving your heart behind. This track is the best of both worlds.

5. StepENERGY – As we slowly climb to our first cardio peak, this track has us traveling and moving all over to increase our heart rate.

6. StepAGILITY – To reach the first cardio peak, we use The STEP as a target to train speed, agility and balance all in one. Athletes look out!

7. StepMOTION – Use this track how you like, pull back a little if you need or keep working it. It’s your choice!

8. StepATTACK – We attack the workout one last time, reaching our final cardio peak by using The STEP for athletic training moves. You might see plyometrics, strength work, or even agility work in this circuit style track.

9. StepSYMMETRY – A total conditioning track that always contains core work with sprinklings of upper-body strength work to ensure that Group Step covers all the bases!

10. StepDOWN – After a Step-tastic workout, we recover and stretch.

IS IT FOR ME?Group Step will be ideal for:• Anyone who wants an athletic, energetic, exciting and results-oriented

workout• New exercisers, because of the variety of intensity options available,

from STEP height to movement variations• Anyone wanting to add training variety to their workout routine

including athleticism, agility, balance and coordination training• Both the experienced and new stepper, because it is less complex than

many freestyle step classes; we’ve taken out the fancy and put back the fun with an athletic approach

HOW OFTEN SHOULD I DO IT?Group Step is a cardiovascular training class, so you can do it once a week

in conjunction with other workouts or you can do it most every day as your primary exercise routine. A beginner to exercise would not want to do too much too soon, but as fitness levels and the ability to recover improve, workout volume and intensity can increase. How you feel is the best gauge of your body’s recovery needs between workouts.

HELPFUL HINTSThese tips will ensure your success and enjoyment:• Wear comfortable workout entire in which you are comfortable getting

sweaty. Most people wear track pants or shorts and t-shirts, while some are more comfortable in Lycra.

• Wear comfortable athletic shoes. Training-style shoes are recommended because there is a lot of lateral movement in Group Step. While running shoes will work, they are designed for moving forward and do not offer much lateral support.

• Bring a water bottle and a towel.• Arrive 15 minutes before class and introduce yourself to the instructor.

The instructor will help you select your STEP height, give you an overview of the class and answer any questions you may have to help put you at ease.

• Stand close to the center of the room so you can see the instructor clearly. It is not necessary to be at the front, and having a couple of other participants in front of you can help provide visual movement information.

• Try to ignore any mirrors in the room; they can be distracting. Just have fun and remember that the instructor is the best source of visual technique information.

• For your first three classes, simply concentrate on the names and objectives of the moves. Foot placement is key. You may want to leave out any arm movements and just concentrate on your lower body until you are more comfortable.

• Catch up with the instructor at the end of class to ask questions and to check in.

HOW WILL I FEEL?It is perfectly normal to feel apprehensive prior to your first Group Step class. Once you get your first class out of the way, much of that apprehension will disappear. Remember, there is safety in numbers. You will be amazed at how many others will be willing to help you.

During class, time will fly! You might experience mixed emotions. Just go with it. Remind yourself you are new. Adults often have very high expectations of themselves, but you have to start somewhere. It might seem like class is moving a little faster than you would like. That is simply because the terminology and movements may be new to you. With each class, you will become more comfortable and confident.

After class you will be excited to get your first class under your belt. Remember to talk to the instructor and to let him or her know how you felt and if anything was particularly challenging for you. This allows the instructor to make recommendations for your next class. Keep in mind that you may be sore for several days afterwards because your body is adjusting to the new demands on your muscles. This is perfectly normal. Most of all have fun during your Group Step experience as you build fitness, confidence, and a sense ofaccomplishment.

SEE IT!