A Typical Session
22 Min
Warm-up
5m
Main Set
12m
Cooldown
5m
8 kcal
/ min (est.)
3 × 12
sets × reps
Why this exercise
Difficulty: Intermediate
Improves lower body tone and balance using a chair or step.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
12
Rest
60s
How to Perform
- 1.Stand in front of a chair or step.
- 2.Step one foot up and press through the heel.
- 3.Step back down with control and alternate legs.
Pro Tips
- •Keep knees aligned with toes.
- •Engage core for balance.
Equipment
Chair or step
Safety
Ensure surface stability to avoid slips.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.