Step Cardio Intervals is the Day 3 workout in AngieFitness TV’s Fit Over 40 program. I am really enjoying Angie’s Fit Over 40 workouts. None of them are advanced workouts but the ones that I’ve done are effective low impact cardio workouts, which is just what I need right now. I haven’t done any of the strength workouts yet but I plan to. This workout consists of 5 step moves. Each move is done for 60 seconds. Once you do all 5 step moves you repeat them using your other lead leg. Then you repeat the entire circuit a second time. Only one circuit was filmed, so once you finish it, Angie just loops back to the beginning and you do the exact same circuit a second time. At the end of the circuit (before it is replayed), Angie asks if the second time through you are going to ramp things up and make it more challenging the second time. The first time through the circuit I had my step at 6 inches just like Angie. I also wore my 6 pound weighted vest. I did get good workout and, though I didn’t feel I needed to ramp it up, I decided to accept Angie’s challenge and added another set of risers to the step. The second time through the circuit my step was 8 inches. I was still wearing my 6 pound vest. It did make it more challenging but not as intense as I expected, so in the future, I will probably start with the step at 8 inches. Another great workout from Angie. She seemed to be in a really great mood. Very bubbly and happy and encouraging.
There is a link below the YouTube workout that leads to a webpage about this 30 day plan. The plan itself costs $19.99 but the Fit Over 40 Workouts themselves are free on YouTube.
Step Cardio Intervals is 30:41 minutes; 5 minute warm up and 5 minute stretch. Equipment: step @ 6 inches set up lengthwise. The warm up is done without a step and after the warm up the scene changes and Angie is marching behind the step. At the end of the workout the step disappears–no step during the stretch.
- T step (set up, straddle step, step down)
- Alternating step knees
- Curb walk (facing small side of step, place one foot on step to step over step length-wise then step over step again walking backwards back to start)
- Alternating step hip extension (step on step while lifting other leg straight behind you)
- Starting on top of step do a straddle step
- Repeat #1-5 on other lead leg
- Repeat #1-6