Before you get into your workout it’s important to warm up. Just 5 minutes of light activity is all you need. Things like:
Walking
Jogging on the spot
Pumping your arms
Shoulder rolls
Controlled punches
Circular ‘windmill’ arm movements in the air.
1. Stand with your hands on your hips.
2. Lift your right foot and place it in the middle of the step.
3. Step up, bringing both feet together on the step, about hip-width apart.
4. Step down with your right foot, then bring your left foot off the step, returning both feet to the floor.
5. Repeat on the opposite leg, stepping up and back down with your left foot.
Exercise notes: Ensure your step is stable.
To reduce the intensity of this exercise, use a lower step.
To make this exercise more cardio-based, step quickly.
To make this exercise more strength-based, step slowly.
Disclaimer: Use a support or place the step near a wall if balance is limited.
After your workout, cool down by following any of the warm up activities again for 5 minutes. This is also a great time to stretch your muscles holding each stretch for 20-30 seconds. Make sure you hold at a point where you can feel the stretch but you shouldn’t feel discomfort or pain. Don’t bounce through these, just slow steady movements.
Disclaimer: If you have been inactive for a while, have heart disease, or a close relative with heart disease or if you have other major health problems, or are pregnant, please check with your doctor before following these workouts.
Blog
