Many people don't think to use the aerobic step outside of step class. However, it's a fabulous tool for strength training.
Here are some strength training exercises that can be used on the step:
- Stack on a few risers (pieces to adjust height) and use for step-ups. Use a challenging weight with dumbbells at your side for resistance. Just remember to use one foot at a time for about 15 reps, step up with your foot flat, put the weight in your heel and focus on the quad as the working muscle. Throw in a knee raise when it gets too easy!
- While doing step-ups use two dumbbells that you can complete approx 12-15 reps with and combine lat raises, front raises, overhead press, bicep and hammer curls to your steps to simultaneously work your arms and shoulders
- Aerobic steps with a few risers also make a great place to do dips for the triceps
- Steps also substitute for a weight bench. Some exercises on the step would be the bench press, flys, one-arm rows and a ton of ab exercise variations.
- The step is great for calf raises. Start by pushing the step against the wall and using your body weight only go up on your toes and then drop your heel off the step. Repeat about 15 times. When your calves become stronger you can try on one leg or with weights.
- Aerobic steps are great to use as a cardio boost in between strength exercises. Do body weight step ups for a few minutes to get your heart rate back up. You can alternate feet or stick with one foot at a time for a 1-2 minutes each side.
- The step can be used for push ups. Put your hands on the step if you are a beginner and your feet on if you are advanced. You can also put one foot on for lunges.
The aerobic step is a great piece of equipment for home gyms and tight spaces. It's a great tool for strength training and can be used in multiple ways to give you an awesome workout.
