The Mini Step and Flex machine combines a mini stair stepper for cardio and resistance cables for upper body strength training. Typically, you step on the machine and do your cable workout at the same time, but you do not have to. You can stand on the machine to weight it down and then pull on the cables for your exercises. The cables are detachable so that you can just do a stepper workout if you want. However, there is nothing stopping you from detaching the cables and using them for other strength training exercises while stepping.
Single-Arm Shoulder Diagonal Flexion
The shoulder diagonal flexion exercise trains one shoulder at a time through several movements. You lift your arm, bring it across your body and rotate so that several muscles work together. You can do this exercise while stepping on the machine or you can get off and stand facing the Mini Step and Flex. Begin with the cables attached to the hooks. Reach your left arm across your body and grab the cable in front of your right foot. Face your palm toward your right hip. Next, raise your arm up at a 45-degree angle and turn your arm so that you end with your palm facing forward and your arm extending up from your left shoulder. Reverse the motion. Repeat with the other arm. Stepping on the machine is independent of using the cables. You can step at a slow, moderate or fast pace but do not worry about coordinating your arm movements with your feet.
Band Upright Row
The band upright row trains the upper back, shoulders and arms. This exercise, like the previous one, is doable while stepping on the machine or standing in front of it on the floor facing the cables. To begin, stand on the steps or stand up straight on the floor. Hold your arms straight in front of you while grasping the cables. Turn your palms to face your legs. Retract your shoulders and hold them back during the exercise. Next, bend your elbows and lift them up toward your shoulders as you bring your hands toward your chin. Do not elevate your shoulders. Reverse the motion. Remain standing up tall at all times.
Alternate steps at the speed you desire if using the machine for cardio too. Breathe deeply always while exercising.
Single-Arm Tricep Extension
The triceps extension is an exercise that you cannot do with the cables attached because the attachment point is at the front of the steps and you need the cables to be anchored behind your back. This is not a deterrent. Simply unhook one cable and hold it behind your back with one arm, providing the anchor point so that your other arm can do a tricep extension. You can do this while stepping or just standing on the floor. To begin, hold the cable in your right hand with your arm straight overhead and the cable resting against your back. Bend your right elbow and lower your palm behind your hand. Grasp the end with your left arm bent behind the middle of your back. Take up the slack. Then, straighten your right arm overhead again to extend your elbow and train your tricep. Repeat on the other side.
Member Comments