The step bench adds vertical height for intensity compared to traditional floor aerobics exercises. Although step bench aerobic exercises are challenging, several basic steps can be performed by individuals at all fitness levels. Some movements may require a little coordination, but the steps are easy to learn.
Tap Up
Start with your right foot completely on the bench and your left foot on the floor. Tap the left foot on the bench using the ball of your foot. Finish by tapping the left foot back down on the floor while keeping the right foot on top of the step. Repeat desired reps and then switch to the other side or alternate between each step. For added intensity, add a little hop while tapping on top of the step bench.
Basic Step
Start with both feet on the floor. Step up on the bench with the right foot and follow with the left. Step back down on the floor with the right foot and then left. Consider alternating the lead foot or add hamstring curls or hops for added intensity.
V-Step
Start with both feet on the floor. Step up to the far right hand corner of the step bench with your right foot. Step up with the left foot in the far left hand corner of the step bench. Step back down with the right foot to start position; follow with the left foot. You should notice that your foot positioning draws an invisible "V."
L-Step
With your bench in front of you, position yourself to the far right end of the bench. Step up on the bench with the left foot. Lift your right knee in the air and step out wide to the right side of the bench placing your right foot on the floor; your left foot should follow down next to the right. Do the reverse steps back to start position.
Over The Top
With your bench in front of you, position yourself to the far left end of the bench. Turn your body to the right; your bench should now be on your left side. Step up with the left foot, and then step up with the right foot so that both feet are on top of the bench together. Step down to the left with your left foot; follow with the right foot. Reverse back over the step to start position. For added intensity, add a hop when at the top of the step bench.
Rocking Horse
With your bench in front of you, position yourself to the far left end of the bench. Start by stepping up on the bench with your right foot. Bring your left knee up in the air and then bring the same foot back down on the floor. Lift the right knee up in the air and then bring the same foot back down on the bench. Repeat for desired reps.
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