EN
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.
V- Step
The V-step is similar to the basic step making it ideal for the beginner. The feet move
up and down on the step the same as in a basic. The difference is that when you step
up on the bench, you place your right foot on the right side of the bench and the left
one on the left side. Return to a regular stance when you step on the floor. The move
makes a "V" with wide feet on the bench and narrow feet on the floor.
You can add the arm movement to increase the intensity:
1.
right leg up – lift your right arm
2.
left leg up – lift your left arm
3.
right leg down – push your right arm
down
4.
left leg down – push your left arm
down
After workout stretching
After you finish your training, it is
recommended to go through a series of
stretching exercises to avoid muscle fatigue
and muscle pain in the following days after exercising. Try to hold each position for 8-
10 seconds.
Deltoid stretch
Sit on the step, keep your back straight and lift your arm straight up. Push shoulders
down and hold the position.
