This step-based workout blends cardio, strength, and core training for a high-energy, full-body challenge. Using just a step platform, you’ll move through a mix of classic step patterns, dynamic lunges, squats, and functional core finishers for strength, endurance, and coordination. 

Focus & Benefits
We’ll target the total body + cardiovascular system using multi-planar step exercises, and lunge and squat variations. You’ll also build balance and agility while strengthening your glutes, quads, hamstrings, and stabilizers. 

Equipment

• Step platform - I will provide modifications if you don't have a step! 
• Optional: Light dumbbells for added resistance

Tips & Helpful Information

• Form First: Keep your chest lifted and core braced during step-ups, squats, and lunges.
• Step Safety: Always place your whole foot on the platform and land softly to protect your joints.
• Pace Yourself: Go for precision over speed, especially during new step combinations.

Difficulty & Modifications
Rated Level 2 out of 5. Perfect for beginners and intermediate users.

Modifications:

• Keep movements low-impact (remove hops, reduce range of motion).
• Slow down transitions between step patterns.

Progressions:

• Add light weights or arm drive for extra intensity.
• Increase tempo on cardio moves (toe taps, fast feet).
• Extend lunge and squat pulses for more burn.

Workout Overview - Each exercise is 45 Seconds On, 10 Seconds rest

• Step Touch
• Up Up Down Down
• Knee Drive Step R
• Knee Drive Step L
• Reverse Lunge Pulses (alternating legs)
• Lateral Lunge Pulses
• Over Step Tap
• Straddle Squat on Step (aka Sumo Squat)
• Step Burpee 
• Mountain Climber
• Fast Feet Tap
• Plank Bear Step-Ins

Cooldown- 30 Seconds Each Exercise

• Step Touch & Shoulder Rolls
• Forward Fold
• Cross-Body Shoulder Stretch
• Calf Stretch