Short Step Workout for Beginners

A short and beginner-friendly step workout that can be done when short on time. Includes warm-up, basic step exercises, and cool-down.

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Program Modules

🔥

Warm-up

Prepare the body for the workout with marching in place, toe taps, side reaches, and open/closes.

March in Place

Daily

March in place to get the legs moving.

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Toe Taps to the Front

Daily

Tap toes to the front to warm up the legs.

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Toe Taps on Step

Daily

Gentle toe taps on the step.

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Side Reaches

Daily

Open up the body with side reaches.

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Open and Closes

Daily

Do open and closes to open up the body.

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⬆️

Basic Step

Basic step exercise: up with one foot, up with the other, down with one foot, down with the other. Alternate leading leg each day. Start with 10 reps per side, increasing by 2 reps each week.

Basic Step Right

Weekly

Up right, up left, down right, down left. Repeat as many times as is set for the week.

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Basic Step Left

Weekly

Up left, up right, down left, down right. Repeat as many times as is set for the week.

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👋

Step Touch

Step to the side of the step, touch, step down, touch. Alternate leading leg each day. Start with 10 reps per side, increasing by 2 reps each week.

Step Touch Right

Weekly

Step up, touch, step down, touch. Repeat as many times as is set for the week.

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Step Touch Left

Weekly

Step up, touch, step down, touch. Repeat as many times as is set for the week.

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🦵

Step and Kick

Step onto the step, give a little kick, and step down. Alternate leading leg each day. Start with 10 reps per side, increasing by 2 reps each week.

Step Kick Right

Weekly

Step up with right leg, kick, and step down. Repeat as many times as is set for the week.

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Step Kick Left

Weekly

Step up with left leg, kick, and step down. Repeat as many times as is set for the week.

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💪

Step and Hamstring Curl

Step onto the step and give a little butt kick (hamstring curl). Alternate leading leg each day. Start with 10 reps per side, increasing by 2 reps each week.

Step Hamstring Right

Weekly

Step up with right leg, hamstring curl, and step down. Repeat as many times as is set for the week.

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Step Hamstring Left

Weekly

Step up with left leg, hamstring curl, and step down. Repeat as many times as is set for the week.

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❄️

Cool-down and Stretch

Cool down with side steps, shoulder rolls, hamstring stretches, and deep breaths.

Side Steps

Daily

Perform side steps to cool down.

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Shoulder Rolls

Daily

Roll shoulders forward and backward.

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Hamstring Stretch

Daily

Heel on step and bend standing leg.

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Inhale and Exhale

Daily

Deep breaths in and out.

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