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Arm circling
Quadriceps stretch
Stand holding onto a secure object, or have one hand raised out to the
side for balance. Raise one heel up toward your buttocks, and grasp
hold of your foot, with one hand. Inhale, slowly pulling your heel to
your buttock while gradually pushing your pelvis forward. Aim to keep
both knees together, having a slight bend in the supporting leg.
You can start your training now.
Basic Step
Here you can see a list of basic cardio exercises for your fitness step. Count down
from 4 to 0. Use always the same leg for one set of exercises. Do not exercise the
same leg for longer than 1 minute. Switch up the legs after one minute.
1.
Put your right leg up.
2.
Put your left leg up.
3.
Step down with your right leg.
4.
Step down with your left leg.
Add the movement of your arm to increase the intensity.
1.
Spread your arms while stepping up with your right leg.
2.
Raise your arms upwards while stepping up with your left
leg.
3.
While stepping down with your right leg spread your arms.
4.
While stepping down with your left leg raise your arms
upwards.
