STEP BY STEP Dumbbell & Step Workout Program
20 Episodes
Step by Step is a well-rounded 30-minute workout program that blends step aerobics with strength training to create a fun, effective, and accessible fitness experience. Each session incorporates a step platform for cardio and coordination, along with weights to build full-body strength. Some workouts also include stretching to enhance flexibility and recovery. Whether you're looking to boost endurance, improve balance, or add variety to your routine, Step by Step offers a structured, engaging approach to movement—helping you progress at your own pace, one step at a time.
Printable Programs in drop down menu
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2X/WEEK for 20 WEEKS STEP-BY-STEP CALENDAR.pdf
392 KB
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3X/WEEK for 10 WEEKS STEP-BY-STEP CALENDAR.pdf
212 KB
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4X/WEEK for 7 WEEKS STEP BY STEP CALENDAR.pdf
185 KB
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5X/WEEK for 5 WEEKS STEP-BY-STEP CALENDAR.pdf
99.7 KB
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34:11Episode 130 Minute 20 Day STEP BY STEP- DAY 1
Episode 1
EQUIPMENT NEEDED: Dumbbells + Step and/or Riser and support/incline if needed.
LEVEL: Mulit-Level
WORKOUT BREAKDOWN:
WARM UP
CIRCUIT 1: (6 exercises 2 Rounds 45"/15")
1.) WEIGHTED NARROW/WIDE SQUAT
2.) LEAD WITH RIGHT STEP UP
3.) STEP/SUPPORT L ROW
4.) LEAD WITH LEFT STEP UP
5.) STEP/SUPPORT... -
34:11Episode 230 Minute 20 Day STEP BY STEP- DAY 2
Episode 2
EQUIPMENT NEEDED: Dumbbells + Step and/or Riser and support/incline if needed.
LEVEL: Mulit-Level
WORKOUT BREAKDOWN:
WARM UP
CIRCUIT 1: (6 exercises 2 Rounds 45"/15")
1.) STEP UP & CURL
2.) LATERAL QUICK STEP TAPS
3.) R SUPPORTED TRICEP KICKBACK
4.) SQUATS TO TOUCH STEP
5.) L SUPPORTED TRICE... -
34:11Episode 330 Minute 20 Day STEP BY STEP- DAY 3
Episode 3
EQUIPMENT NEEDED: Dumbbells + Step and/or Riser and support/incline if needed.
LEVEL: Mulit-Level
WORKOUT BREAKDOWN:
WARM UP
CIRCUIT 1: (6 exercises 2 Rounds 45"/15")
1.) STAND ON STEP/ R/L ALT TAP DOWNS
2.) LONG JUMP SHUFFLE BACK
3.) HOP OVER UP DOWNS/BURPEES
4.) SUPPORTED LEG LOWERS
5.) PL... -
30 Minute 20 Day STEP BY STEP Stretch- DAY 4
Episode 4
EQUIPMENT NEEDED: Step and/or Riser and support/incline if needed.
LEVEL: Mulit-Level
WORKOUT BREAKDOWN:
WARM UP
CIRCUIT 1: (10 exercises 3 Rounds 30"/15")
1.) ALT HAMSTRING SCOOPERS
2.) ALT GROIN STRETCH
3.) L HAMSTRING
4.) R HAMSTRING
5.) R HIP FLEXOR
6.) L HIP FLEXOR
7.) R ROTATION
8.) L ... -
34:27Episode 530 Minute 20 Day STEP BY STEP- DAY 5
Episode 5
EQUIPMENT NEEDED: Dumbbells + Step and/or Riser and support/incline if needed.
LEVEL: Mulit-Level
WORKOUT BREAKDOWN:
WARM UP
CIRCUIT 1: (6 exercises 2 Rounds 45"/15")
1.) ONE WEIGHT HELD LATERAL STEP OVER
2.) CHEST FLYS
3.) ALT WEIGHTED STEP UP
4.) R ROW TO FLY
5.) L ROW TO FLY
6.) PUSH UP T... -
34:09Episode 630 Minute 20 Day STEP BY STEP- DAY 6
Episode 6
EQUIPMENT NEEDED: Dumbbells + Step and/or Riser and support/incline if needed.
LEVEL: Mulit-Level
WORKOUT BREAKDOWN:
WARM UP
CIRCUIT 1: (6 exercises 2 Rounds 45"/15")
1.) BOX JUMPS
2.) LYING LEG LOWERS TO LIFT
3.) MOUNTAIN CLIMBERS
4.) PLANK RAINBOWS
5.) INCLINE SIDE PLANK (R)
6.) INCLINE S... -
34:06Episode 730 Minute 20 Day STEP BY STEP- DAY 7
Episode 7
EQUIPMENT NEEDED: Dumbbells + Step and/or Riser and support/incline if needed.
LEVEL: Mulit-Level
WORKOUT BREAKDOWN:
WARM UP
CIRCUIT 1: (6 exercises 2 Rounds 45"/15")
1.) STEP UP FRONT PRESS
2.) STEP UP CURLS
3.) TRICEP EXTENSIONS
4.) PUSH UP, PLANK WALK DOWN
5.) STEP UP FRONT LATERAL LIFTS
... -
34:11Episode 830 Minute 20 Day STEP BY STEP- DAY 8
Episode 8
EQUIPMENT NEEDED: Dumbbells + Step and/or Riser and support/incline if needed.
LEVEL: Mulit-Level
WORKOUT BREAKDOWN:
WARM UP
CIRCUIT 1: (6 exercises 2 Rounds 45"/15")
1.) WEIGHTED SQUATS
2.) TRAVERSE LATERAL STEPS
3.) ALTERNATING FRONT LUNGE
4.) DOUBLE SQUAT PULSES
5.) R REVERSE LUNGE
6.) L ... -
34:05Episode 930 Minute 20 Day STEP BY STEP- DAY 9
Episode 9
EQUIPMENT NEEDED: Dumbbells + Step and/or Riser and support/incline if needed.
LEVEL: Mulit-Level
WORKOUT BREAKDOWN:
WARM UP
CIRCUIT 1: (6 exercises 2 Rounds 45"/15")
1.) ALTERNATING STEP UP HOP
2.) ALTERNATING TOE/STEP TOUCHES
3.) TRAVERSE LATERAL STEPS
4.) LATERAL HOP UPS TO SHUFFLE BACK
5... -
30 Minute 20 Day STEP BY STEP Stretch- DAY 10
Episode 10
EQUIPMENT NEEDED: Dumbbells + Step and/or Riser and support/incline if needed.
LEVEL: Mulit-Level
WORKOUT BREAKDOWN:
WARM UPCIRCUIT 1 (6 exercises 2 Rounds 45"/15")
1.) ALT BEST STRETCH
2.) HAMSTRING FLOSSERS
3.) R HIP FLEXOR
4.) L HIP FLEXOR
5.) R/L STEP-OFF GROIN STRETCHES
6.) NECK MAS... -
33:59Episode 1130 Minute 20 Day STEP BY STEP- DAY 11
Episode 11
EQUIPMENT NEEDED: Dumbbells + Step and/or Riser and support/incline if needed.
LEVEL: Mulit-Level
WORKOUT BREAKDOWN:
WARM UPCIRCUIT 1
1.) JACKS (+ TAP STEP)
2.) CURTSY LUNGE TO SQUAT
3.) STEP OVER CROSS TO PRESS
4.) PLANK MOUNTAIN CLIMBERS
5.) STEP UP BUTT KICKS
6.) SQUAT SLAMSCIRCUIT 2
1... -
34:04Episode 1230 Minute 20 Day STEP BY STEP- DAY 12
Episode 12
EQUIPMENT NEEDED: Dumbbells + Step and/or Riser and support/incline if needed.
LEVEL: Mulit-Level
WORKOUT BREAKDOWN:
WARM UPCIRCUIT 1
1.) STEP UP/DOWN ALT KNEE UP
2.) THRUSTERS
3.) H STEP ACROSS (x2) JACKS
4.) TRICEP KICK BACKS
5.) STEP UP ALT DOUBLE PULL
6.) SERVERSCIRCUIT 2
1.) CORNER +... -
34:07Episode 1330 Minute 20 Day STEP BY STEP- DAY 13
Episode 13
EQUIPMENT NEEDED: Dumbbells + Step and/or Riser and support/incline if needed.
LEVEL: Mulit-Level
WORKOUT BREAKDOWN:
WARM UPCIRCUIT 1
1.) R STEP UP L OVER
2.) L STEP UP R OVER
3.) LATERAL LUNGE STEP TAPS
4.) 4 R/L KNEE DRIVES
5.) ALT LEG ABDUCTION
6.) DOUBLE R/L STEP OVERCIRCUIT 2
1.) STE... -
34:10Episode 1430 Minute 20 Day STEP BY STEP- DAY 14
Episode 14
EQUIPMENT NEEDED: Dumbbells + Step and/or Riser and support/incline if needed.
LEVEL: Mulit-Level
WORKOUT BREAKDOWN:
WARM UPCIRCUIT 1 (2 ROUNDS)
1.) R/L BASIC STEP UP
2.) SUMO SQUAT TO CURL
3.) UP/DOWN JOGGERS
4.) 1-1-2 ROW
5.) ALT STEP UP FRONT KICKS
6.) 1-1-2 BACK FLYSCIRCUIT 2 (2 ROUN...
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33:47Episode 1530 Minute 20 Day STEP BY STEP- DAY 15
Episode 15
EQUIPMENT NEEDED: Dumbbells + Step and/or Riser and support/incline if needed.
LEVEL: Mulit-Level
WORKOUT BREAKDOWN:
WARM UPCIRCUIT 1 (2 ROUNDS)
1.) R/L BASIC STEP UP
2.) ALT TANGO STEP
3.) R/L TRIPLE CORNER STEP UP
4.) L STEP (R)
5.) L STEP (L)
6.) ALT HAMSTRING HOLD TO BASIC KNEECIRCUI...
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34:04Episode 1630 Minute 20 Day STEP BY STEP- DAY 16
Episode 16
EQUIPMENT NEEDED: Dumbbells + Step and/or Riser and support/incline if needed.
LEVEL: Mulit-Level
WORKOUT BREAKDOWN:
WARM UPCIRCUIT 1 ( 2 ROUNDS)
1.) R/L BASIC STEP UP
2.) WIDE/NARROW WEIGHTED SQUAT
3.) UP/DOWN JOGGERS
4.) R BULGARIAN SS
5.) R/L STEP UP KICK OUT
6.) R BULGARIAN SSCIRCUIT...
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34:00Episode 1730 Minute 20 Day STEP BY STEP- DAY 17
Episode 17
EQUIPMENT NEEDED: Dumbbells + Step and/or Riser and support/incline if needed.
LEVEL: Mulit-Level
WORKOUT BREAKDOWN:
WARM UPCIRCUIT 1 ( 2 ROUNDS)
1.) X8 BASIC STEP X8 JOGS
2.) THRUSTERS
3.) X8 RUNS TO R/L TOUCHDOWNS
4.) X4 BICEP X4 TRICEP
5.) CENTER RUNS ALT. LEAD R/L
6.) ABDUCTION TO EXT ... -
30 Minute 20 Day STEP BY STEP Stretch- DAY 18
Episode 18
EQUIPMENT NEEDED: Dumbbells + Step and/or Riser and support/incline if needed.
LEVEL: Mulit-Level
WORKOUT BREAKDOWN:
WARM UPCIRCUIT 1 (2 ROUNDS)
1.) ALT DOWN DOG
2.) R CALF
3.) L CALF
4.) CHILDS POSE
5.) GROIN OPENER
6.) LONG SEATED HS BENDSCIRCUIT 2 (2 ROUNDS)
1.) PRONE TO HIP OPENER R
... -
34:10Episode 1930 Minute 20 Day STEP BY STEP - DAY 19
Episode 19
EQUIPMENT NEEDED: Dumbbells + Step and/or Riser and support/incline if needed.
LEVEL: Mulit-Level
WORKOUT BREAKDOWN:
WARM UPCIRCUIT 1 ( 2 ROUNDS)
1.) R STEP UP L KNEE LIFT
2.) BICEP CURL TO LAT. RAISES
3.) L STEP UP R KNEE LIFT
4.) BACK FLYS
5.) V STEP
6.) PLANK SHOULDER TAPSCIRCUIT 2 (2 ...
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34:16Episode 2030 Minute 20 Day STEP BY STEP- DAY 20
Episode 20
EQUIPMENT NEEDED: Dumbbells + Step and/or Riser and support/incline if needed.
LEVEL: Mulit-Level
WORKOUT BREAKDOWN:
WARM UPCIRCUIT 1 ( 2 ROUNDS)
1.) R STEP UP L KNEE LIFT
2.) BICEP CURL TO LAT. RAISES
3.) L STEP UP R KNEE LIFT
4.) BACK FLYS
5.) V STEP
6.) PLANK SHOULDER TAPSCIRCUIT 2 (2 ...
