Step and Weights Workout Series 3 of 6 | Total Body Fitness | 3 Step Combos Sweaty Fitness | 65 min

So many have been asking for Step and Weight Training workouts, and here is the second one in this series. When you're wanting to add weights into your regular workout routine, this is a fantastic way to get some resistance training to strengthen bone density, and endurance all while challenging the body with cardiovascular fitness. This workout was filmed at 130 bpm with a simple beat track. Feel free to turn on your favorite tunes at 130 bpm at home. This workout was originally filmed live. See the workout description below.

For this workout--
Equipment needed: Step bench, 2 sets of dumbbells (one heavy and one light), water.
Workout Level: For those with some stepping experience and some weight lifting experience, but beginners could pick it up.

Workout:
Simple Warm-up
Step Combo 1: Knee- double stomp- kick c.c.- side leg front- side leg hop
Weights: low squat pulses, corner slow lunge to a 3 rep., curtsy lunges
Step Combo 2: Hams c.c., 2 ham rep., 3 ham rep., 4 ham rep. – jump shots c.c.
Weights: hip hinge, side raise (palms front), one leg deadlift (stagger stance), hip hinge, side raise (palms back), rowing the boat (shoulders push forward), rowing boat (pull back), chest press, chest flies
Step Combo 3: Up lunge side 3, 6 ct. mambo, 2 turn steps, Knee c.c. or hop over and back
Weights: flip curls, concentration curls, pledge curls, double V’s, back extensions,
Tabletop to down dog toe touch, all 4’s extend the opp arm and leg hold (tuck in for 4),
Genie arm torso twist, tuck in and extend
Cool down and stretch
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Jenny is an ACE certified Health Coach, Group Fitness Instructor, a registered Yoga Alliance 200-Hour Teacher, a Grief Educator, and is currently working on her master's degree to become a Marriage and Family Therapist.

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