February 16, 2019
should you set up your home gym in your garage? here's what you need to know
should you buy a peloton? here's how to decide
tell me more
I'm Mickie. I run One Strong Southern Girl from Small Town, TN. I love what I do. I want you to remember me because I helped changed your life.
The first time you master all 6 combinations in Party Rockin’ Step #1 without screwing up you’ll want to call the entire family over to watch you. #truth
Party Rockin’ Step 1 is that kind of workout.
But don’t avoid this program because the steps are more challenging. That’s what makes it fun.
When you get tangled up on a combo don’t be afraid to rewind and play it again. Once you’ve mastered this program you’ll feel like a dance genius.
Here’s what it looks like:
Now, let me tell you the important things that will get you through each combination…
This post may contain affiliate links which won’t change your price but will share some commission. You can get more information about that here.
Equipment–Aerobic Step with 1 riser (per side), mat (only for the stretch)
✔ Pro Tip: This guide will be helpful if you’re in the market for an aerobic step: Your Expert Guide to Buying and Using an Aerobic Step
Party Rockin’ Step 1 is traditional step aerobics. Cathe ‘teaches’ you every move and builds on it. Sometimes that means it’s easy, but the choreography in this video is challenging. It may not feel easy the first time you do it. Find out how I distinguish between Simple, Experienced, and Ace choreography.
If you’ve had a long day and you don’t want to think then don’t put in this video. It takes focus to master all the steps.
The good news is that Cathe does a great job of cuing and she’s on beat the whole time. The music is your friend in Party Rockin’Step 1.
Invest in a good aerobics step to do this routine (and other programs like it). Trust me on this. A smaller (circuit-sized) step is flat out dangerous. You need a big, wide step with a non-slip surface and a wide base. Don’t waste your money on a smaller version. You’ll regret it.
Some of the premixes (extra workouts) on this video include parts of the step segments from the Party Rockin’ Step #2 video. There’s virtually no build-up of the moves from that video, though, so you’ll have a difficult time doing the premixes without having done that video a few times by itself.
Remember to read to the end of this post for tips on each combination in Party Rockin’ Step 1 as well as links to a few places you can purchase this program.
The warm-up is a step combination followed by a short stretch.
This first grouping isn’t too complicated. There’s tons of repetition. This will build up your confidence for the rest of the workout.
It took me at least 6 times through this workout to get the grapevine down the board. I felt like I’d solved a Rubik’s Cube when I finally got it.
You’ll notice Cathe introduce a really long group of new moves and then ask, ‘You got that?’, and you’ll want to punch her. It’s ok. I feel like that, too. Just ignore her. She repeats it a lot of times.
This video is a great example of good classic step aerobics where all the pieces fit together like a puzzle. You’ll know when you get it right because it feels right.
Don’t get frustrated. If you don’t make a bunch of mistakes the first few times you do this workout then you used to dance on Broadway. Seriously, I hate you.
Don’t worry about the arms until you get the foot patterns down. And don’t even attempt that turn on the step if you have vertigo, an inner ear infection, or just shitty balance. You’ll fall. Just do the walk option. You’ll burn the same calories and it’s still fun.
Everything makes me dizzy so I usually do the walk option.
This was probably the hardest combination for me to learn. There’s more spinning. Don’t give up. When you get it down you’ll feel like a Superstar.
This is the last combination. It’s not as hard as the others but you still have to pay attention.
Now you do all 6 combinations together. Don’t expect to remember them all.
I’ve done this workout a thousand times and still forget some of the moves when she puts them all together.
But you get two chances to do it. You’ll do better the second time through.
Do the stretch. Good flexibility is important. You know that. She uses a mat for the stretch.
Step aerobics is fun but it’s not for everybody. I have to admit this is a complicated routine but if you like step then do this workout at least 5 times before you give up on it. You’ll love it once you get down all the steps.
And don’t forget you can access ALL of Cathe Friedrich’s programs (there are hundreds) with a membership to Cathe on Demand.
Cathe on Demand is how I access Cathe Friedrich routines these days. You can read more about her exercise on demand service in this post, Everything You Need to Know About Cathe Live and Cathe on Demand.
Thanks for reading!
get it now
Don't waste another minute trying to piece together all the right workouts and equipment for the 'perfect' plan. Download a blueprint with all the steps in one place.