Sydney Bueckert
Fitness Trainer
CES, FNS, GPTS, NASM-CPT
WORKOUT:
OVERVIEW:
Get an intense full body workout with this 30 minute advanced mini stepper with bands workout that blends cardio, resistance band and bodyweight exercise. Challenge yourself and work up a sweat with this fun burner workout!
WORKOUT DETAILS
WARMUP
- Warmup: Step Jacks – 30 seconds
- Warmup: Butt Kicks – 30 seconds
- Warmup: Squats – 30 seconds
- Warmup: Squats w/ Twists – 30 seconds
- Warmup: Basic Steps – 60 seconds
CARDIO BURST CIRCUIT 1
- Circuit 1: Quick Steps – 40 seconds
- Circuit 1: Power Steps – 40 seconds
- Circuit 1: Basic Steps – 40 seconds
- Circuit 1: Quick Steps – 40 seconds
- Circuit 1: Power Steps – 40 seconds
- Circuit 1: Basic Steps – 40 seconds
UPPER BODY CIRCUIT 1
- Circuit 1: Alternating Bicep Curl to Bicep Curl – 40 seconds
- Circuit 1: Bent Over Row to Tricep Kickback – 40 seconds
- Circuit 1: Shoulder Raises – 40 seconds
- Circuit 1: Alternating Bicep Curl to Bicep Curl – 40 seconds
- Circuit 1: Bent Over Row to Tricep Kickback – 40 seconds
- Circuit 1: Shoulder Raises – 40 seconds
LOWER BODY CIRCUIT 1
- Circuit 1: Pop Squats – 40 seconds
- Circuit 1: Walkouts w/ 4x Climber – 40 seconds
- Circuit 1: Back Lunge to Knee Drives – 40 seconds
- Circuit 1: Pop Squats – 40 seconds
- Circuit 1: Walkouts w/ 4x Climber – 40 seconds
- Circuit 1: Back Lunge to Knee Drives – 40 seconds
Rest – 60 seconds
CARDIO BURST CIRCUIT 2
- Circuit 2: Quick Steps – 40 seconds
- Circuit 2: Power Steps – 40 seconds
- Circuit 2: Basic Steps – 40 seconds
- Circuit 2: Quick Steps – 40 seconds
- Circuit 2: Power Steps – 40 seconds
- Circuit 2: Basic Steps – 40 seconds
UPPER BODY CIRCUIT 2
- Circuit 2: Alternating Bicep Curl to Bicep Curl – 40 seconds
- Circuit 2: Bent Over Row to Tricep Kickback – 40 seconds
- Circuit 2: Shoulder Raises – 40 seconds
- Circuit 2: Alternating Bicep Curl to Bicep Curl – 40 seconds
- Circuit 2: Bent Over Row to Tricep Kickback – 40 seconds
- Circuit 2: Shoulder Raises – 40 seconds
LOWER BODY CIRCUIT 2
- Circuit 2: Pop Squats – 40 seconds
- Circuit 2: Walkouts w/ 4x Climber – 40 seconds
- Circuit 2: Back Lunge to Knee Drives – 40 seconds
- Circuit 2: Pop Squats – 40 seconds
- Circuit 2: Walkouts w/ 4x Climber – 40 seconds
- Circuit 2: Back Lunge to Knee Drives – 40 seconds
COOLDOWN
- Cooldown: Hamstring Stretch (Left)
- Cooldown: Hamstring Stretch (Right)
- Cooldown: Back Extension Stretch
- Cooldown: Child's Pose (Front)
- Cooldown: Child's Pose (Right)
- Cooldown: Child's Pose (Left)
END WORKOUT
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