Boot Camp using the step

I used a step for almost all of my boot camp class this week. It was a great workout! You could also take these drills and use them in a sports step or non-choreographed step class.

After a brief warmup followed by 2 minutes of jump rope, some squats, and a pushup/ab pyramid (1 pushup, 1 crunch, 2 pushups, 2 crunches, 3 pushups, 3 crunches, etc. up to 8 and 8), here's what we did with the steps:

• Step-ups with no weight
• Step-ups with light dumbbells
• Step-ups with overhead press
• Step-ups with bicep curls
• 1 Minute jump rope
• 1 Minute mountain climber
• 8 Pushups (hands on the step, feet on the floor)
• 1 Minute mountain climber
• Side squats from the top of the step (32 alternating), then tempo lunges, then 8 side squats right, 8 side squats left, then more tempo lunges
• Dips (16 tempo, then 8 halftime, then 16 pulses)
• 1 Minute jump rope
• Heels on the step (32 at halftime (2 counts per heel dig), then 64 double time (1 count per heel dig), then 64 more at double time with arms in the air, then 64 more double time with arms down, then 32 halftime... repeat the whole sequence two more times)
• 1 Minute jump rope

Then cooldown and more abs. Since we had dumbbells out anyway, we used them for abs.

Hope you can use!

GG

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