Maddy Moore & Alexis Scalise

Mrs. Bowman

Exercise Leadership

22 September 2020

Fitness Plan: High/Low Step Training

Total Time: 7 minutes

Workout Location: Exercise Science Room

Equipment: Step boards

Music: Smash Hits! Workout 2016 playlist (from apple music)

Goals/Objectives:

● To improve an individual’s cardiovascular fitness and endurance by participating in seven

minutes of high-intensity, continuous activity separated by low-intensity, active recovery

periods (1 minute intervals).

● To work a variety of energy systems (ATP-Cp, Glycolysis, Aerobic) by manipulating the

ratio of high intensity to low intensity exercise (30 seconds/1 minute).

● To increase an individual’s anaerobic capacity in a step training session with the use of

brief active rest periods to allow for the recharge of the predominant Type II muscle

fibers being used during the high intensity portions of the workout.
Workout: (7 minutes)

● Each participant will be given two different step boards; one will be used for

low-intensity activity and will only have one riser, and the other will be used for

high-intensity activity and will have three risers.

● The 7 minute duration of the workout will be broken up into high intensity and low

intensity exercises. The intensity will be alternated at each time interval.

○ Low-intensity exercises - 1 minute

○ High-intensity exercises - 30 seconds

Step Exercise Duration

Basic Step 1 minute

Box Squat Jumps 30 seconds

Knee Lifts 1 minute

Toe Touches 30 seconds

Lunges 1 minute

Kicks 30 seconds

Lateral Step Ups 1 minute

** Remember to stay hydrated throughout the workout and take breaks when necessary.
Layout of Workout