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You will need a towel, step or bench, water for drinking during the exercises then you do your warm-up before you start using the step.
Warming up for 10 minutes with stretches. Beginners and very unfit individuals should begin with a low bench level of four to six inches in height.
Advanced steps may choose a 12 inches bench or step, no matter what the persona��s fitness level, the height of the bench should always be at a comfortable level.
Never use narrow, hard wood or metal benches for step training they are unsteady, slippery and unsafe. you can start with the. How you step properly on the step is you make sure the entire foot is placed on the step, do not allow your heel to hang off the edge of the step. Step to the centre. Stay close to the step as you step down a natural stride. Music speed should be 118-126 bpm for most participants but you can go to 130 bpm. You can start with the:
BASIC STEP
Start by stepping on bench with left foot then step with right foot. Step down backwards to the floor with left foot then the right foot counting up to 32 counts. The second set of stepping on the step you do the same but this time you will be running on the step counting the 32 counts and repeat the first stepping of just stepping on the step normally without running another 32 counts. You have to go back to running for about 5 times doing 32 counts and stepping up and down normally 5 times doing the 32 counts againA� then when done you move to the next exercise.
JUMPING JACK ON STEP
First you jump and land on your feet wide apart, then jump and land with feet together jumping on top of the step when jumping on the floor that is when you land with feet wide apart. Repeat this for a count of 32 counts on the step and 32 counts on the floor. On the next set you will jump on the floor with your knees slightly bent and jump up the step normally on the step with your feet together, do this for a count of 32 counts on the floor and 32 counts on the step then you move to the next exercise.
DOING MOUNTAIN CLIMBERS ON STEP
First place your hands on top of the step palms facing down hands must be directly under your chest at shoulder width apart with straight arms , your body should form a straight line from your shoulders to your ankles. Lift your right foot off the floor and slowly raise your knee as close to your chest as you can return to the starting position and repeat with your left leg. Continue alternating forA� 40 repetitions. When done do the next exercise.
HOPPING ON STEP
Drop into an imaginary chair you need to bend your knees, your feetA� should be shoulder width apart and your hips should be flexed at 30 degrees knees bent at 60 degrees to generate the most without injuring your knees. Keep your back straight while you are jumping. Push your body up with your legs. Spring off the balls of your feet swinging your hands up into the air, toward the ceiling. You can repeat the jump forA� a count of 32. Breathe out as you leap and land on the balls of your feet to avoid landing hard and hurting yourself.
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