Step One Exercises and Assignments

Exercising is important to overall health. Learn how to do step exercises in this free fitness video clip.

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  • Begin with the basic step exercise. Place your left foot onto the raised platform, followed by the right foot. Ensure that the entire foot is on the platform. Then, step off, one foot at a time starting with the left. Perform 3 sets of 15 repetitions.

    Step exercises are a quick and easy way to tone leg muscles, provide an aerobic workout, and increase respiration and circulation. The only thing required to perform step exercises is a raised platform between 4 and 12 inches high. The higher the platform, the more difficult the exercises will be. These basic step exercises will get you started on your way to a healthier life.

  • Perform the "V" step exercise once you can easily perform the basic step. Start with both feet together in front of the raised platform, and directly in the center. Place your left foot on the platform, as far to the left as possible. Repeat for the other foot, placing it as far to the right as possible. Step down one foot at a time, returning the feet to the center. Perform 2 sets of 10 repetitions.

    If you've ever climbed a giant set of stairs and felt sore the next day (who hasn't?), you know that step exercises are a pretty legit way to work your lower half. But you don't have to scale the Empire State Building (or spend, like, seven hours on the StairMaster) to reap results. Just put the boxes and benches on the floor of your gym (or even in your own home) to better use. By jumping, lunging, and toe-touching your way through these exercises, demonstrated by Women's Health's fitness director Jen Ator, C.S.C.S., you'll get a sweat sesh that puts your usual routine to shame. (Want to get in shape, fast? Check out Women's Health's routine created by Next Fitness Star Nikki Metzger.)

  • Execute the knee lift exercise by performing the basic step exercise, while additionally raising the knee as high as possible during each step. The first time, step up with your right foot, then follow with the left. Step up with the left foot first the second time. Continue to alternate for 3 sets of 15.

Dumbbell Lunges with Step Exercise Demonstration | SparkPeople

Do the side lift step exercise by stepping up with the right foot and moving your body up onto the platform. Instead of stepping with the left foot, raise your left leg to the side as far as possible, without creating too much muscle tension, and then return it beside the right foot. Step down right foot first, and repeat, using the left foot and right leg. Do 2 sets of 10 repetitions.