Workouts By Equipment

11 Minutes. Traditional Step Warm Up

Warm Up of Hi Lo, Kickboxing, and Step Genres

1 Round of Fast Freestyle Hi Lo, Fast Freestyle Kickboxing, and Fast Freestyle Step

13 Minutes. Kickboxing Moves Using the Step Placed Vertically

One 10 Minute Choreographed Combination on the Step

11 Minutes. All Blasts using the step. No choreography

2 Tabatas Interspersing: Burpees & Lunges. Active Recovery for a 1:30. Uses step, but can be done without

Classic Core Workout using the Step to do the Classic Moves on a decline. Can be done without a step - Will be a traditional Core Workout

Traditional Stretching using the step for assistance in making the stretches easier.

Workout: Ends at 41 Minutes. With Bonus 1: Ends at 47 Minutes. With Bonuses 1 & 2: Ends at 53 Minutes. With Bonuses 1, 2, & 3: Ends at 59 Minutes. With All 4 Bonuses: Ends at 64 Minutes. Pace is 132 BPM

Warm Up: 10 Minutes Step: 16 Minutes Shoulders: 26 Minutes

Step Warm Up: 9 Minutes Step Workout: 24 Minutes Chest & Triceps: 17 Minutes

Warm Up: 10 Minutes Fast Freestyle Mish Mash: 25 Minutes Back/Shoulders Round 1: 5.5 Minutes Back/Shoulders Round 2: 5 Minutes Back/ShouldersRound 3: 5 Minutes BackShoulders Round 4: 3.5 Minutes

Warm Up: 8.5 Minutes Fast Freestyle Step: 19 Minutes Legs & Shoulders Round 1: 7 Minutes Legs & Shoulders Round 2: 6.5 Minutes Legs & Shoulders Round 3: 7.5 Minutes

33 Min | First 3 Rounds. 40 Min | With Bonus A. 46 Min | With Bonus B. 55 Min | With Bonus C

35 Min | First 3 Rounds. 43 Min | With Bonus A. 51 Min | With Bonus B. 59 Min | With Bonus C

31 Min | First 3 Rounds. 37 Min | With Bonus A. 43 Min | With Bonus B. 51 Min | With Bonus C

34 Min | First 3 Rounds, 40 Min | With Bonus A, 46 Min | With Bonus B, 53 Min | With Bonus C

38 Min | First 3 Rounds, 45 Min | With Bonus A, 51 Min | With Bonus B, 58 Min | With Bonus C

38 Min | First 3 Rounds, 46 Min | With Bonus A, 52 Min | With Bonus B, 59 Min | With Bonus C Bonus C: Fast Freestyle Step: 8.3 Minutes

35 Min | First 3 Rounds, 40 Min | With Bonus A, 47 Min | With Bonus B, 56 Min | All Bonuses

Phase 1 | Isolated Cardio & Strength

Phase 2 | Athletic Movements & Compound Exercises

Phase 3 | Both Compound Cardio and Weight Exercises

Phase 4 | Explosive Cardio and Compound Weights

Learn how to change lead legs on the step using the most common transitions: the tap down and the tap up as well as learning how they morph into some other common moves.

In this tutorial, we explore how the basic and the alternating knee can be given direction to get us to other places on the step

Learn how the alternating knee and Repeaters can be given direction to become entirely different moves to add variety to step workouts.

Learn how to fill in some combinations by replacing marches with other footwork that is really still just marching!

Workout: 42 Minutes. With Bonus: 56 Minutes. 3 Basic Combinations. Bonus: All 3 combinations revisited and combined.

Format as Follows: Combo I, Combo II, Combos I & II Together, Combo III, Combos II & III Together. Ends at 45 Minutes. BONUS: Combos I, II, III performed straight away twice, then Zig Zagged Twice to end at 55 minutes

3 Combinations. 1st and 2nd combination are put together before we move onto Combo 3. Ends at 45 minutes for a complete workout. Then we learn Combo 3. Ends at 61 minutes. Grand Finale puts all 3 combos together straight away, then zig zagged and ends at 75 minutes

Straight Cardio Class with 3 Choreographed Combinations and a Grand Finale.

3 Combinations with Low Impact Weighted Blasts Interspersed.

3 Combinations Only

3 Combinations & 1 Blast

28 Min First 8 Rounds | 45 Min With Bonus

25 Min First 8 Rounds | 43 Min With Bonus

34 Min First 8 Rounds | 55 Min With Bonus

36 Min First 8 Rounds | 56 Min With Bonus