The exercise step is a fitness tool that you can incorporate into both your cardiovascular and strength-training routine. It provides variety for workouts and can increase the intensity of some exercises. Whether you choose to take a step class, do your own routine at the gym or buy a step for home use, there are few ways you can do step exercises.
Cardiovascular Exercise
Step 1
Set up the step safely and correctly. The bench portion can be used alone while sitting on the floor or you can elevate it by placing it securely one top of one or two risers on each side.
Step 2
Begin by stepping up and down off the step leading with your right foot. Switch feet and continue this movement leading with your left foot.
Step 3
Step up on the step with your right foot. Allow your left foot to bypass the step and lift your left knee or kick the leg out in front of you. Alternate and repeat this movement leading with your left foot, kicking with your right.
Step 4
Do a jumping jack on the floor, then step onto the step and do a jumping jack on the step. Alternate one on the floor and one on the step.
Step 5
Continue with these and similar moves for 20 to 30 minutes for a moderate intensity cardiovascular workout.
Strength Training
Step 1
Lower yourself to the floor and get in position with your hands shoulder width apart on the bench. Your knees can be resting on the floor or elevate your body on your toes. Keep the body in a straight line and perform a push-up on the bench, lowering to where your chin almost touches and pushing up to where your arms are almost fully extended.
Step 2
Sit on the edge of your step and grasp the end with both hands just behind your buttocks. Scoot your bottom off the edge. Slowly lower your body down until your bottom touches the floor performing a dip exercise. Press the body back up to the starting position using your arms.
Step 3
Sit in the middle of the bench so that your body extends the length of it. Grasp the edge of the bench on each side with your hands. Tilt your body back slightly and raise your legs into the air with knees bent. Slowly bring your knees into your chest, squeezing the abdominals then press the legs out in front of you until they are almost fully extended. Pull the knees in again to repeat the exercise.
Step 4
Stand beside the bench with both feet facing forward. Place one foot on the bench and one foot on the floor. Slowly sit back being sure that your knees do not go beyond your toes. Lower until your thighs are almost parallel to the ground and you are in a squat position. Use the legs and buttocks to push yourself back up.
Step 5
Perform 12 to 15 repetitions of each exercise and complete one to three sets.
Tips and Warnings
- Add a jog or a hop to your movement during cardio to increase the intensity of the workout. You can also add a hop or a jump during squat movement as you push yourself up. Consider taking a step class or asking a trainer to develop a step strength routine for you to ensure you are doing the moves safely and effectively. Increasing the height of your step will make both cardio activity and some strength moves more challenging.
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