HOW TO DESIGN A

SIMPLE WORKOUT
PROGRAM
A simple workout program involving aerobic and strengthening
exercises can be designed by anyone. As a general rule, a workout
consists of the following parts.

• Warm-up 5-15 minutes

• Stretching routine   5-10 minutes
• Aerobic exercises/routine minimum of 20 minutes
• Strengthening exercises or a routine minimum of 10 minutes
• Cooldown phase 2-3 minutes
• Cooldown stretching routine 5-10 minutes
Various Axial Movements
and Dance steps for
Aerobic Routine 
• Combination of arm (axial) and leg movements
make aerobic routines. These routines are
usually accompanied by music and incorporate
certainly choreography that repeat or vary. Step
aerobic, or aerobic using a step or an elevated
platform. Provide a list of leg movement and
arm movements for use in combination moves.
 LEG MOVEMENTS
• Basic
• V step
• Alternating Basic
• Alternating V-step
• Knee Lift
• Alternating Knee Lifts
• Hamstring Curl
• Alternating Curls
• Kicks
• Alternating Kicks
• Side Lifts
• Alternating Side Lifts
• Hip Lift/ Glute Lift
• Alternating Hip Lift/ Glute Lift
• Lunge
• Turn Steps
• Straddle Down
• Over the Top
• Repeaters
• Diagonal or corner to corner
 ARM MOVEMENTS
• Bicep Curls
• Alternating Bicep Curls
• Hammer Curls
• Triceps Kickbacks
• Low Row
• Upright Row
• Frontal Raise
• Lateral Raise
• Frontal Pull
• Overhead Pull
• Arm Circles
• Shoulder Punch
• Overhead Press
• Pec Press
• Double Side out
• Slice