Step To It!

A Kick Butt Cardio Routine

This week’s High Intensity Interval Training routine is a booty blasting 2-part session using the Stair Stepper machine. There isn’t specific number of rounds you must complete; however, the goal is to get in as many rounds as possible (AMRAP) within 20 minutes.

Step To It! - A Kick Butt Cardio Routine

Step 1 – Glute Kickback

First, set the machine to a medium level. While standing behind the machine, place one foot onto the pedal in front of you. Grip the sides and stand up on your leg. When the pedal starts to lower, kick back with the opposite leg for a half second and then place it back down on the ground. Let the stair step rise back up and then repeat 14 more times before switching and completing 15 reps on the opposite leg.

Step To It! - A Kick Butt Cardio Routine

Step 2 – Step It FAST

Now, put both feet on the pedals and up the level as high as you can handle. Pedal normally for 30 steps.

TIP: Keep your hips slightly behind you, and push through your heels for optimal glute activation!

Minimize your rest and start again. The goal is to see how many rounds you can complete in 20 minutes. Push yourself! :)

Jessica James is a IFBB Bikini Pro and Sponsored Athlete, as well as an online fitness coach and certified personal trainer. Growing up in a competitive cheer gym owned by her family, she has been instructing and providing guidance to athletes of all ages for 12 years. Email Jessica for general fitness counseling, food and workout plans.

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