Power step training is a popular form of cardiovascular and strength exercising that can be done individually or with a group. Power stepping targets the entire body and can vary in difficulty. Many power steps are height-adjustable by adding blocks underneath the stepping platform. More advanced steppers also use an exercise bench as a stepping platform, which typically is significantly higher than average power step platforms.
Basic Step
Stand behind the step platform with feet together. Keep your hands to your side and place the right foot flat on the platform. Push up with your leg muscles and bring the rest of your body in line with the leg on the platform. To return to the starting position, perform the movement in reverse, bringing your right leg down last. Switch legs and repeat movement to complete one repetition. Perform two to three sets of 10 to 12 repetitions each. Hold a dumbbell in each hand to add resistance to the exercise.
Lateral Step Up
Position your body so that the stepping platform is at your left side. With your left leg, step laterally onto the platform, keeping your body in an athletic stance (knees slightly bent and arms bent with hands out in front of chest). Draw in your right leg swiftly to meet your left leg on the platform. Touch your feet together briefly and return right leg to starting position. Then draw your left leg back into the starting position. This completes one repetition. Repeat the movement 15 to 20 times, then switch sides and repeat. Perform three sets. The entire movement should be done quickly and in a compact fashion.
Plyometrics Hop
The plyometrics hop is a quick-succession movement. Stand with feet together facing the power step platform. Position your body in an athletic stance. Using the momentum from your arms and the bend in the knees, hop on top of the platform, keeping your feet together throughout. Quickly hop back to your starting position. Do not rest on the platform. Repeat the hop swiftly 15 to 20 times and perform two to three sets.
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