Sue’s Step Aerobics Workout combines cardio and strength training for the ultimate all-levels experience—all you’ll need is a step stool, a bench, and a small set of hand weights. Get ready to sweat it out to the best show tunes of Broadway.
Warmup
Song 1
Take this time to get the blood flowing, loosen up the joints, and warm up the muscles. Step side to side with graduated arm movements. Option to run in place, do high knees, or jumping jacks as alternatives.
Step Aerobics (Move 1)
Song 2
Simply step up and down off of your step stool. For every 24, 16 or 8 counts, tap down and switch your lead leg.
Step Aerobics (Move 2)
Song 3
Step up on to your step stool with your right foot. Raise your left knee. Step down and switch sides. Keep your arms moving with bicep curls, lateral raises, and overhead reaches.
Step Aerobics (Move 3)
Song 4
Start on one side of your step stool, facing forward. Using the foot that’s closest to the stool, step up laterally. Tap up with the other foot. Step down off the other side and repeat, leading with the opposite foot. Keep your arms moving with bicep curls, lateral raises, and overhead reaches.
Step Aerobics (Move 4)
Song 5
Start standing on top of your step stool. Step back into a reverse lunge with alternating legs. Bring your arms forward or overhead as you step backwards.
Floor Lunges
Song 6
Keeping your head up and your glutes engaged, step your right foot forward and drop your left knee down into a lunge. Lift back up and repeat on the other side.
Bicep curls + lateral shoulder raises
Song 7
Grab your hand weights and alternate between bicep curls and lateral shoulder raises.
Triceps
Song 8
Take a seat on your bench. Slide your butt off the front of the bench with your legs extended out in front of you. Straighten your arms, keeping a little bend in your elbows. Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Press back up and repeat.
Shoulder raises
Song 9
Holding your weights out straight in front of you, begin to raise your arms overhead and then back down to chest level, keeping your arms extended.
Bicycles
Song 10
Lie down on your back. With shoulders off the ground, straighten your right leg out to 45-degrees while turning your upper body to the left, bringing your right elbow toward the left knee. Do the same on the left leg.
Self-Directed Exercises
Song 11
Take this time to move through your favorite exercises on the floor, or using your step. Let the movement come naturally and feel good—consider the movements we’ve already gone through during this workout.
Cool Down
Song 12
Use this time to cool down. Breathe, drink some water, move through some gentle stretching and congratulate yourself as you let your heart rate slow back down.
SoulCycle on the go
SoulCycle on the go
