How to Do a Step-Up | Thighs Workout скачать в хорошем качестве

How to Do a Step-Up | Thighs Workout

Full Playlist:    • Thighs Workout for Women   - - Like these Workout Lessons !!! Download our official fitness app http://apple.co/1J7guQ7 Check out these Top Rated Women’s Workout Essentials: Shake Weight Dumbell: http://amzn.to/1igS0YU Gaiam Total Body Balance Ball Kit: http://amzn.to/1igUpmx Jillian Michaels: No More Trouble Zones: http://amzn.to/1Q6P5gS Fitbit Flex Sleep + Activity Tracker: http://amzn.to/1Jfm7Lq Aylio 3 Flat Stretch Bands Exercise Set: http://amzn.to/1hvOrNT Trigger Point Performance Foam Roller: http://amzn.to/1LIZvS6 Watch more Thighs Workout for Women videos: http://www.howcast.com/videos/509562-... Hey, I'm Layla and I'm going to show you how to do a step-up. For a step-up, you are going to need a box, crate or something where you can step-up. You can even do this on your staircase. So, for your step-ups, all you're doing, just what it says, step-up. You're going to start off with one foot. You step up onto your box or your stair and then you tap the other foot and then you just step right back down. You're going to step up with one foot tap with the other foot and take it down. This exercise is a really great cardio toning exercise. For this exercise you really want to focus on your speed here, to really get that cardio effect. When you're stepping up, lets say we do all on one side. You're going to step up, tap, step down. Tap, just like that, as fast as you can here. Get that heart rate going but also still working on toning those thighs. You can do ten to 12 on one side and ten to 12 on the other. But, what I would recommend is to do 30 seconds to a minute on one side and then 30 seconds to a minute on the other. You will see your heart rate pick up really fast. But you're still also working those thigh muscles. The quads and the back of the legs as well, the hamstrings and the gluts. you can also ad a kick-up with your knee, to make it a little bit more challenging, if this is to easy for you. You can step up and then with the other leg, instead of just tapping the box, you're going to drive the knee up and then take it down. So all together it will be like this. Down, knee up, down, knee up. Just like that. And again with that, you can do 30 seconds to a minute and once you get even stronger and a minute doesn't phase you anymore, you can do a minute and a half to two minutes.