Aerobic trainer Jian Guanzhong recommends performing relaxation stretches after strength training to target the worked muscles. Hold each stretch for 15-20 seconds and repeat about 10 times per side.
Aerobic trainer Jian Guanzhong recommends performing relaxation stretches after strength training to target the worked muscles. Hold each stretch for 15-20 seconds and repeat about 10 times per side.
Place your left foot on the step, hands on your left thigh. Step your right foot back into a wide stance, keeping your back and rear leg in a straight line.
Step-Up Knee Raise
Step 1: Stand about one step away from the platform, body upright. Raise fists naturally to waist height.
Step 2: Step your right foot onto the platform, planting both feet firmly. Swing arms naturally.
Step3 Straighten your right leg, lifting your left knee forward until your left knee and calf form a 90-degree angle.
Step4 Lower your left foot back to the starting position and bring your right foot back to Step 1. Switch to your left foot and repeat Step 2.
Squat and Rise on Toes
Step1 Stand upright with the step behind you, holding it with both hands, about one step away from your body.
Step2 Spread your feet slightly wider than shoulder-width apart, keeping your toes and knees pointing outward.
Step3 Keep your upper body still as you slowly lower into a squat.
Step4 Slowly rise back up onto your toes, keeping your knees slightly bent.
Step5 Lower your body back into the squat position.
Step2. Stand with feet slightly wider than shoulder-width apart, toes and knees pointing outward.
Step3. Keep your upper body still and slowly lower into a squat.
Step4. Rise onto the balls of your left foot for one count, then lower back down. Repeat with the right foot for one count.
Tip: If no step is available, use a wall or chair back for support.