Whole Living Daily

What do you do when you want to squeeze in a good, fast, and effective workout in a small amount of time? My 10-minute Body Fit Blast is actually a full body workout because you use a step-up box, which increases your cardio output, and weights, which increase strength and lean muscle mass. You can use the step-up box as seen in the photo gallery, or you can use a regular step or stair, just as long as it’s nice and stable.

We used the step up box because it’s Martha’s new fitness tool and she loves it.

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1 You can use a step-up box as seen here, or you can use a regular step or stair.

2 The basic step up and down motion is a good warm up.

3 Toes should always point forward and feet should be a comfortable distance apart.

4 When doing a step-up squat and bicep curl, bend your elbows and bring the dumbbells up towards your shoulders.

5 Step-ups increase your heart rate, sculpt leg and butt muscles, and challenge your core muscles.

6 Here I am doing a step-up with a knee raise, bicep curl, and triceps pressback.

7 Bring your arms back and press back into a tricep press.

8 You can also use the box for push-ups!

9 Keep your abdominal muscles nice and tight as you do the push-ups.

Warm-Up

• When using the step-up box, it’s important to warm up first. So your basic step up and step down motion is what we do for a warm up.
• Step up onto the box with your right foot first, then left foot.
• Next, bring your right foot down, followed by the left foot (about 4-5 inches away from the box).  Toes should always point forward and feet should be a comfortable distance apart.
• Do 25 repetitions, then switch sides and do 25 repetitions, leading with the left foot.

Step Up w/Squat and Bicep Curl

• Now that you’re warm, begin again with the step up, only this time we’re going to add in a squat at the same time as a bicep curl.
• Step up with your right foot and stand up straight on both feet. Inhale as you sit back into a squat position, keeping your weight towards your heels.
• At the same time, bend your elbows and bring the dumbbells up towards your shoulders in a hammer curl position (palms facing in), as seen below.
• Come back up to standing position.
• Step off the box with your left foot; repeat for 20 repetitions.
• Switch sides and lead with your left foot for 20 repetitions.

Benefits:

+ Increases your heart rate because stepping up is an aerobic activity
+ Sculpts the butt muscles and biceps muscles
+ Challenges your core muscles as you maintain your balance during steps.

Step up w/ a Knee Raise, Bicep Curl & Triceps Pressback

• Step up with the right foot.
• As you step up, lift your left knee up towards your chest and bend your elbows as you curl the dumbbells up towards your shoulders, palms facing in.
• Here you have to really keep your balance and use that right leg and core muscles as your stabilizer
• Keep a slight bend in the right leg when you come to standing position
• Bring the left foot down as you bring the arms back and press back into a tricep press (as shown above)
• Do 25 repetitions on each side

Benefits:

+ Increases your heart rate
+ Challenges core and entire leg muscles
+ Shapes and tones your arms

Push-ups off the box are fun but very challenging! A modification would be to do the push-up on your knees with a pad.

• Place your hands on the box just below your shoulders
• Walk your feet back until you are on your toes
• Hold your abdominal muscles nice and tight and inhale as you lower your chest down towards the box.
• Exhale as you press back up.
• Pretend you’re a plank of wood and keep your core muscles contracted while trying not to sag in the low back or lift your butt up too high.
• Do as many repetitions as you can, rest, and then repeat as many as you can using your breath to help you through!

Grab some water and stretch a little…

There are so many fun exercises to do with the box. Stay tuned for more next time!

Mary Tedesco is personal trainer to Martha Stewart and owner of Body Fit Personal Training in Cross River, New York. Please visit her website at MaryTedescoFitness.com.