Fitness steps are most often used in step aerobics classes. This form of cardiovascular exercise provides exercisers with a low-impact, high-intensity workout. First introduced in the 1980s, step aerobics is still a popular class at gyms across the nation. By taking the step out of the aerobics class, you can use it for a number of other effective exercises.
Lunge Step-ups
Step-ups are an excellent leg exercise. They work the hamstrings, quads and glutes. When performing a lunge step-up, adjust the step height so that when you place your foot on the step, your thigh is about parallel to the ground. Press through the heel of your foot on the step to power yourself up and bring your lower foot up to the step. Carefully step down off the step with the same foot. Lower under control and repeat. Hold dumbbells for a more challenging exercise.
Elevated Push-up
An elevated push-up is a modified version of a regular, full-body push-up. Placing your hands on an elevated surface such as the aerobic step makes the exercise slightly easier. Place both hands firmly on the aerobic step. Your body should be in a straight line from your shoulders to your ankles. Lower your chest towards the step by bending your elbows. Once your chest almost hits the step, press back up, straightening your arms. This exercise works your chest, triceps and front shoulders.
Box Jumps
Box jumps will not only work your legs, glutes and core, but they will also get your heart rate up. Stand in front of a step with your feet about hip-width apart. Descend into a squat by pushing your hips back and bending your knees. Press up explosively, jumping onto the step. As you land on the step, soften the landing by immediately bending into a squat. Jump back off the step, again moving into a squat to absorb the landing.
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