Beginner
Tier S in AerobicsChambered Side Kick
Side Leg Lift with Star Arms
2sets
45stime
15srest
~4.9kcal/min
How to do it
Muscles worked
Feel it right
Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.
You should feel it inGlutes
Whole body moving with the music, breathing up — and having fun.
Key cue (the coach says it during the set)“Big moves, stay on the beat, smile.”
Tempo · On the beat
Feel it somewhere else? Fix it like this
- Feel it in KneesKnee twinges on turns. Keep the knees soft and turn on the balls of the feet.
- Barely felt itNot sweating yet? Make every move bigger and add arms.
- Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.
During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.
Tips
- Keep the toes of the lifted leg pointing forward, not up.
- Lift only as high as you can without leaning far over.
Common mistakes
- Kicking the leg up fast and letting it drop.
Breathing
Exhale as the leg lifts, inhale as it lowers.