Jaclyn Frank

Step Class

Bowman

Step-it-up Step Class

Fitness Plan: High-Intensity and Fun Step Workout

Location: Boyle Exercise Science Room

Total Time: 10 Minutes

Equipment: Step Heights

Music: Big Bootie Remix 11

Ground Rules: 1. If you want to change heights of your step up heights, hold you hand up

before coming to the front to get the heights or replace your height.

2. Go at your own pace and HAVE FUN!

Cues: 1. Thumbs up when you leave the room and it is not an emergency

2. SMILES ONLY

Goals/Objectives: 1. Get heart rates up with fast pace movement

2. To have a fun class and increase core temperature

3. Get a good full body workout in a short period of time

Warm up: 3 minutes

Dynamic Stretch
High Knees 30 seconds

Butt Kicks 30 seconds

Frankensteins 30 seconds

Donkey Kicks 30 seconds

Jog in place 30 seconds

Walking forward lunges 30 seconds

Workout: 5 Minutes
Regular Step Ups Step up right, step down 30 seconds
Alternating Leg right, step up left, step down
left

Box jumps both legs Jump up with both legs 30 seconds

planted on height at the same
time, jump down both legs
planted on the ground at the
same time

Karaoke on box alternating Step up from the side of 30 seconds

sides height on right side, karaoke
crossover on box, step down
right (and back over with left)

Should taps on height Push-up plank position on the 30 seconds

height, with both hands
alternating, tap opposite
shoulder

Karate kicks alternating leg Step up right, karate kick with 30 seconds
left, step down right, step up
left, karate kick right, step
down left

Rest No Activity 30 seconds

Jump squats Jump up on box landing on 30 seconds

both feet, go into a squat,
step down

Burpee Regular burpee on floor, 30 seconds

push-up on height

Step up reverse lunges Step on with right leg, lunge 30 seconds

alternating leg backwards, step up left leg,
lunge backwards

Regular Step Ups Step up right, step down 30 seconds

Alternating Leg right, step up left, step down
left

Modifications:
1. For Box Jumps: You can step up or step down if knees are too sensitive to jump up and
down.
2. For Squat Jumps: You can step up, squat then step down if knees are too sensitive to
jump up
 3. For Burpee: If you are unable to do a push up you may go down on knees to make it
easier

Cool down:
Static stretch
Quad pull 15 seconds each side (30)

Hamstring pull 15 seconds each side (30)

Reach to right/left foot 15 seconds each side (30)

Touch toes 30 seconds

Design:

Class will be
participating
in the rest
of the room Front of
on platforms classroom I will
demonstrate
and also walk
around to help
and excite