How to Do Three V-Step Exercise with a Cardio Ball

This exercise incorporates the standard aerobics V-Step with a cardio ball. You’ll be able to bring up your heart rate while still performing a low-impact movement and include some basic arm movements with the help of a cardio ball. This is a great way to add a little variety and complexity to your daily workout.

Difficulty: Moderate

Instructions

Things You'll Need:

• Cardio Ball

1. Begin with the first half of the basic V-Step. Stand with your feet about a shoulders width apart. Step forward and out with your right foot, heel to toe, and then follow with your left, stepping forward and out again, heel to toe. The width of your feet will now be wider than before.

2. To complete the basic V-Step, you’ll step back and in with your right foot, toe to heel, making sure your foot is in line with your right shoulder. Follow with your left foot, stepping back and in again, toe to heel, positioning this foot directly under your left shoulder. Now you’ve done a full, basic V-Step.

3. Continue to do this step a few more time, becoming more and more accustom with the movement. Step forward and out with your right, forward and out with your left. Step back and in with your right, back and in with your left. Do this three times.

4. After you’ve completed your third V-Step, it’s now time to shuffle-step to the right. Start with your right foot, bringing it up and over to the right. Just as this foot is about to tap the ground, bring your left foot quickly over to your right and let both feet hit the ground. After both feet are grounded, quickly bring your right foot up and over to the right again. You’ve just completed your shuffle-step.

5. Do three more V-Steps, and then shuffle step to the left. You’ve just complete one rotation of the exercise, and it’s time to start from the top.

6. Once you feel comfortable with the rotation, incorporate the cardio ball into the exercise. Hold the ball with both hands. As you do each V-Step, swing the ball out and around in front you, working your arms and shoulders. The ball will make one circular motion with each V-Step. Within the first half of each rotation, you’ll do three V-Steps and three circular ball motions, followed by one shuffle-step. With-in the second half of each rotation, you’ll do another three V-Steps and three circular ball motions, followed by one more shuffle-step.

7. Do six to ten rotations and then move on to another exercise.

Tips & Warnings

• If your arms get tired doing the circular motion with the V-Step, rest your arms for one full rotation and then use your arms for the next, switching between the two throughout the exercise.
• If you'd like to add a little more variety, try sweeping the ball up and around, instead of out and around.
• If you have problems with your shoulder or neck, take extra precautions when doing this exercise.

Resources

• Cardio Ball Exercises

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