In our ladies-only gym, you will Steps in between each piece of gym equipment.  Have a look at some of the exercises that you can try and our team will be on hand to help and answer any questions you may have.

We would advise that if you are new to exercise, then you should always start slowly and allow your body to develop its fitness over a period of time.  Always check with your doctor before starting any exercise program.

STEPS EXERCISES

Here are 9 different ways of using the step.

In and Out

With this exercise, start with both feet together on top of the step and then jump so both feet land either side of the step or for lower impact step out one foot at a time so step in, in, out, out.

 

 

Toe Taps

For this exercise you can either jump and tap one foot at a time on the step or for less impact tap without the jump

 

 

 

Elbow to Knee

Elbow to knee requires co-ordination as you bring your knee to your opposite elbow – with the step you keep the closest foot on the step and the one on the floor is the knee that you’ll be using so you bring that knee up to the opposite elbow – do this for 30 seconds and then repeat on the other side.

 

 

 

Reverse Lunge

Reverse lunge is a lunge but instead of stepping forward, your leg is behind so you’re facing away from the step.  Place one foot on the step and pulse up and down on the same leg.  After 30 seconds repeat on the other leg.

 

 

Lunge and Kickback

With the lunge and kickback you’re facing this step and lunging onto the step with one leg whilst the other leg kicks back.  Repeat for 30 seconds and then change leg.

 

 

 

Side Squat

For this exercise stand on one side of the step, and place the closest foot onto the step and squat – Repeat alternating.

 

 

 

Tricep Dips

Tricep dips is where you place both hands onto the step with legs either straight in front of you or bent with your feet flat.  The idea is to dip and then pull yourself up with our arms.  A commons mistake with this is lifting up with hips – but that takes away the effort from your arms and becomes a lot easier.

 

Press Ups

For press ups, place both hands on the step, shoulder width apart and press down – for an easier option you can position yourself onto your knees or for a more advanced way you can be in the planking position and use your whole body weight.

 

 

Knee Up

For this exercise step up with one leg and bring your other knee up and step back with that same leg – repeat alternatively.