↗️STEP IT UP! - 20 DAY // Follow Along Step Program (Multi-Level)
20 Episodes
20 Day - STEP IT UP!
EQUIPMENT: Step, Dumbbells, strap & Mat
TIME: @30min / session
LEVEL: Multi
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Step It Up is a 20-day movement program that uses a step (or sturdy platform) as a versatile tool for building strength, exploring rhythm, and supporting endurance all within a consistent, approachable 30-minute format.
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This program is designed for people who want to move with more confidence, coordination, and steadiness over time without pressure to “push harder,” chase aesthetics, or perform at a specific level.
Across 20 days, you’ll move through a thoughtful rotation of strength-focused days, total body sessions, cardio and core work, and dedicated stretch, balance, and recovery days. Every fourth day is intentionally slower and more supportive, offering space to restore, reconnect, and keep movement feeling sustainable.
The step is used in many different ways throughout the program sometimes to elevate and support strength work, sometimes to add rhythm and flow, sometimes as a balance aid, and sometimes simply as a place to pause. We’ll move on the step, off the step, around it, and with it, keeping things engaging while staying accessible.
All workouts are:
*Approximately 30 minutes
*Filmed with multiple options and pacing choices
*Designed to be low-impact friendly
*Appropriate for people who want strength and cardio without punishment or pressure
Step It Up is especially well-suited for:
Adults looking to build or maintain strength and balance
Folks who enjoy structure but want flexibility in how they move
People returning to movement or rebuilding trust with exercise
Anyone who wants movement to support daily life, not dominate it
You don’t need to complete the days consecutively, match anyone else’s pace, or use added weight for this program to “count.” The goal is consistency, curiosity, and movement that supports more-> more confidence, more stability, more rhythm, and more ease.
This is movement for more, one step at a time.
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30 Minute Step & STRENGTH Workout - STEP IT UP DAY #1
Episode 1
The goal is to build strength and stability while moving at a pace that feels supportive and sustainable. You’ll complete 7 exercises over 3 rounds, with time to reset between each movement.
WARM UP:
THE MOVES:
1. ALT CORNER KICKS + PUNCH
2. R/L TRIPLE KNEE + LW LAT PULLS
3. R STEP UP L TAP + R... -
30 Minute Step & CARDIO Workout - STEP IT UP DAY #2
Episode 2
These workouts focus on rhythm, coordination, and steady endurance using simple step patterns paired with supported core work. Expect low-impact, repeatable movements that build confidence and flow rather than speed or intensity. You’re encouraged to move at your own pace and take breaks whenever...
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30 Minute Step & ENDURANCE Workout - STEP IT UP DAY #3
Episode 3
You’ll work through a mix of upper body, lower body, and core-focused movements at a steady, accessible pace with light weights as options. You’ll complete 7 exercises over 3 rounds, with time to reset between each movement.
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WARM UP:
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THE MOVES:
1.) ALT CORNER KICKS + PUNCH
2.) R/L TRIPLE KNE... -
30 Minute Step & STRETCH Workout - STEP IT UP DAY #4
Episode 4
Every fourth day is intentionally slower and more supportive. The goal is to restore, reconnect, and keep movement feeling sustainable over time. You’ll complete 7 exercises over 3 rounds, with time to reset between each movement.
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WARM UP:
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THE MOVES:
1.) R/L CALF
2.) R/L HAMSTRING
3.) R/L QU... -
30 Minute Step & STRENGTH Workout - STEP IT UP DAY #5
Episode 5
The goal is to build strength and stability while moving at a pace that feels supportive and sustainable. You’ll complete 7 exercises over 3 rounds, with time to reset between each movement.
WARM UP:
THE MOVES:
1. ALT CORNER KICKS + PUNCH
2. R/L TRIPLE KNEE + LW LAT PULLS
3. R STEP UP L TAP + R... -
30 Minute Step & CARDIO Workout - STEP IT UP DAY #6
Episode 6
These workouts focus on rhythm, coordination, and steady endurance using simple step patterns paired with supported core work. Expect low-impact, repeatable movements that build confidence and flow rather than speed or intensity. You’re encouraged to move at your own pace and take breaks whenever...
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30 Minute Step & ENDURANCE Workout - STEP IT UP DAY #7
Episode 7
You’ll work through a mix of upper body, lower body, and core-focused movements at a steady, accessible pace with light weights as options. You’ll complete 7 exercises over 3 rounds, with time to reset between each movement.
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WARM UP:
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THE MOVES:
1.) ALT R/L BASIC
2.) R/L TRIPLE BICEP, HAMMER,... -
30 Minute Step & STRETCH Workout - STEP IT UP DAY #8
Episode 8
Every fourth day is intentionally slower and more supportive. The goal is to restore, reconnect, and keep movement feeling sustainable over time. You’ll complete 7 exercises over 3 rounds, with time to reset between each movement.
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WARM UP:
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THE MOVES:
1.) SEATED TWISTS
2.) SEATED R/L OBLIQUES... -
30 Minute Step & STRENGTH Workout - STEP IT UP DAY #9
Episode 9
The goal is to build strength and stability while moving at a pace that feels supportive and sustainable. You’ll complete 7 exercises over 3 rounds, with time to reset between each movement.
WARM UP:
THE MOVES:
1.) R/L BASIC
2.) GOBLET SQUAT
3.) CHEST PRESS
4.) X4 ROWS + STEP UPS
5.) COMBO: DBL... -
30 Minute Step & CORE Workout - STEP IT UP DAY #10
Episode 10
These workouts focus on rhythm, coordination, and steady endurance using simple step patterns paired with supported core work. Expect low-impact, repeatable movements that build confidence and flow rather than speed or intensity. You’re encouraged to move at your own pace and take breaks whenever...
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30 Minute Step & ENDURANCE Workout - STEP IT UP DAY #11
Episode 11
You’ll work through a mix of upper body, lower body, and core-focused movements at a steady, accessible pace. You’ll complete 7 exercises over 3 rounds, with time to reset between each movement.
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WARM UP:
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THE MOVES:
1.) 1/2 BASIC + ARMS
2.) x3 CORNER CURLS
3.) ALT CENTER TRIPLE KNEE
4.) L/R H... -
30 Minute Step & STRETCH Workout - STEP IT UP DAY #12
Episode 12
Every fourth day is intentionally slower and more supportive. The goal is to restore, reconnect, and keep movement feeling sustainable over time. You’ll complete 7 exercises over 3 rounds, with time to reset between each movement.
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WARM UP:
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THE MOVES:
1.) NECK R/L + ROTATIONS
2.) SHOULDER ROL... -
30 Minute Step & STRENGTH Workout - STEP IT UP DAY #13
Episode 13
The goal is to build strength and stability while moving at a pace that feels supportive and sustainable. You’ll complete 7 exercises over 3 rounds, with time to reset between each movement.
WARM UP:
THE MOVES:
1.) WEIGHTED ONE LEG ON STEP SQUAT
2.) ALT LUNGE STEP TOUCHES + STEP UPS
3.) WEIGHTE... -
30 Minute Step & CARDIO Workout - STEP IT UP DAY #14
Episode 14
These workouts focus on rhythm, coordination, and steady endurance using simple step patterns paired with supported core work. Expect low-impact, repeatable movements that build confidence and flow rather than speed or intensity. You’re encouraged to move at your own pace and take breaks whenever...
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30 Minute Step & ENDURANCE Workout - STEP IT UP DAY #15
Episode 15
You’ll work through a mix of upper body, lower body, and core-focused movements at a steady, accessible pace. You’ll complete 7 exercises over 3 rounds, with time to reset between each movement.
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WARM UP:
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THE MOVES:
1. )1/2 BASIC + ARMS
2.) TRIPLE STOMPERS + KNEE LIFT
3.) ALTERNATING ROCKERS
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30 Minute Step & STRETCH Workout - STEP IT UP DAY #16
Episode 16
Every fourth day is intentionally slower and more supportive. The goal is to restore, reconnect, and keep movement feeling sustainable over time. You’ll complete 7 exercises over 3 rounds, with time to reset between each movement.
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WARM UP:
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THE MOVES:
1.) 90/90 HIP OPENERS
2.) V SIT OPENERS +... -
30 Minute Step & STRENGTH Workout - STEP IT UP DAY #17
Episode 17
The goal is to build strength and stability while moving at a pace that feels supportive and sustainable. You’ll complete 7 exercises over 3 rounds, with time to reset between each movement.
WARM UP:
THE MOVES:
1.) HAMMER CURL + LIFT + SQUAT
2.) 1/2 V STEP R/L + CORNER TAPS
3.) 1/2 TRICEP EXTEN... -
30 Minute Step & CARDIO Workout - STEP IT UP DAY #18
Episode 18
These workouts focus on rhythm, coordination, and steady endurance using simple step patterns paired with supported core work. Expect low-impact, repeatable movements that build confidence and flow rather than speed or intensity. You’re encouraged to move at your own pace and take breaks whenever...
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30 Minute Step & ENDURANCE Workout - STEP IT UP DAY #19
Episode 19
You’ll work through a mix of upper body, lower body, and core-focused movements at a steady, accessible pace. You’ll complete 7 exercises over 3 rounds, with time to reset between each movement.
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WARM UP:
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THE MOVES:
1.) BASIC R + BASIC L
2.) ALT CORNER TAPS + KNEE PULLS
3.) UP & OVER + KNEE L... -
30 Minute Step & STRETCH Workout - STEP IT UP DAY #20
Episode 20
Every fourth day is intentionally slower and more supportive. The goal is to restore, reconnect, and keep movement feeling sustainable over time. You’ll complete 7 exercises over 3 rounds, with time to reset between each movement.
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WARM UP:
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THE MOVES:
1.) R/L NECK + STS REACHES
2.) HIP HINGES...
