Cardio and Strength Combo Class

Although I’m a fan of running outside at a steady pace, I also like to switch things up. Lately I’ve been enjoying mixing my cardio exercise with my strength training.  I find that it provides a great workout and keeps me on my toes! The change of exercises also keeps my workout exciting and fun.

This week I decided to incorporate a cardio and strength workout into some of the classes I teach at work.

The Studio at Work

At noon on Mondays and Wednesdays I teach a class called “Step, Jump and Pump”, where we do a mix of aerobics (typically on the step), cardio drills, and weight training.

Some days we do more cardio and other days we do more weight training.  When it’s really nice outside, we sometimes take it outside for an outdoor workout and use the walking trail to run and don’t use the step at all.

I like to keep it fun and exciting for the participants to come and get their lunch time workout in!

Yesterday’s workout included some step aerobics and strength training. For the 45-minute class I alternated two longer cardio segments with two 5 minute weight segments:

  • 20 minutes cardio (including the 5-minute warm up)
  • 5 minutes of weight training
  • 10 minutes of cardio
  • 5 minutes of weight training
  • 5 minute cool down/stretch

The entire workout looked like this:

*Note: Step is place vertically and the music is at 128 BPM.

**If you are unfamiliar with step, here is a great website to learn basic moves and get ideas if you’re a teacher.

Combo 1: 32 counts

  • Hamstring Curl Front and Back (2)
  • L-Step (1)
  • I-Step (2)
  • Glute Lift Front and Back (2)

Combo 2: 32 counts

  • Single Kicks (2)
  • Kick Straddle (2)
  • Outer Thigh Rep (1)

Combine Combo 1 and 2 for 64 counts

Weights: Do each exercise for 1 minute

Equipment: Barbell

  • Clean and Press: 1 minute
  • Overhand Grip Row: 1 minute
  • Bicep Curls: 1 minute
  • Squat: 1 minute
  • Reverse Lunges, Alternating Legs: 1 minute

Combo 3: 32 counts

  • Knee Lift Front and Back (2)
  • Rocking Horse (1)
  • A-Step (2)
  • Jumping Jacks (2)

Combo 4: 32 counts

  • Glute Lift (2)
  • Straddle Step (2)
  • K-Step (2)
  • Knee Straddle (2)

Combine Combo 3 and 4: 64 counts

Weights: Do each move for 1 minute

Equipment: Dumbbells and a Mat

  • Bowler Lunge: 1 minute,
  • Arnold Press: 1 minute
  • One Arm Row: 1 minute
  • Forearm Plank Hold: 1 minute
  • Forearm Side Plank Hold: 30 sec each side

**Combos 1 and 2 on the step made up with first 20 minutes of class (along with a warm up).  Combos 3 and 4 made up the 10 minute portion of cardio.

**If you don’t have access to a step or a step class, replace it with a different cardio option, such as running, using the elliptical or bike.

Question of the Day:

Have you ever taken a Step Aerobics class? I know it seems like a retro workout (hello 80’s spandex!), but I still love teaching step and taking classes.  It’s a fun cardio workout!

19 responses to “Cardio and Strength Combo Class

  1. What a great class. Reminds me of some of Cathe Friedriche’s workouts (which I’ve always loved). I used to LOVE step, but it really aggravates my plantar fasciitis to the point where I pretty much can’t do it anymore.

  2. I bet people love your class! I’d love to attend a class at lunch but don’t have time. I haven’t ever tried a step class though. I’m not very coordinated!

  3. I am so bad at step! I am so uncoordinated. it is actually quite comical!

  4. You are SO creative!! I bet people love your classes 🙂

  5. Step is actually the ONLY class I actually enjoy at gyms! lol I dont even know why, but I love it. There is a really g reat teacher at one of the gyms in my network and I used to religiously go.

    … sadly I’m so used to classes in french I get SUPER confused when I try to take them back home lol

  6. What a cool class! Ive never done it but it looks fun!

  7. my mom used to take step!! She would let me watch when I was little and she’d get all crazy out there. Im pretty sure I’m scarred for life now though 😉

  8. I love step aerobics!! I’m having a hard time finding classes, though, I think it’s losing its popularity here 😦

  9. Thanks for the link to that step site! I’m becoming a group fitness instructor and step moves are definitely something I need to learn more about.

  10. I have never taken step! Thanks for the link. I may have to give it a go now!

  11. I took one in college, it was a lot of fun!

  12. Shelley (findinghappinessandhealth)

    i’ve never taken step aerobics but i’ve been experimenting with classes at my gym at college and like them more than i expected!

  13. Love that you take your class outside if it’s nice! Being outside I think makes any workout better.
    & I just wanted to tell you, I have no idea, but your comments on my page keep going to spam…so weird!

    • Thanks for letting me know, I’ve been having issues with commenting on blogs and have tried to get answers from Word Press…I hope I get it figured out soon!!! I want to comment more!

  14. At my old gym I had a killer step class every Saturday…I loved it because she really pushed us. Now that I have changed gyms, I have found some dvds to take the place of the step class. I agree, classes are a great way to mix up your workouts.

  15. I took step aerobics class once and had to quit about half way through! I just couldn’t keep up with all the different steps and I was just standing there lost! I have ZERO coordination, so thats why I usually just stick to running. One foot in front of the other is about as coordinated as I get 🙂

  16. I’ve always wanted to try a step class! I’m hesitant though because I’ve heard it’s not super cardio-intensive..does it actually give you a good workout? This looks like fun though, I’ll have to try it out on my own sometime!

    • I can definitely be a good workout. I always tell participants that they’ll get what they put into it in terms of getting a good workout. In other words, there are ways to push yourself harder and ways to increase the intensity to make the class your style of workout. Try one out sometime! 🙂

  17. Pingback: What I’m Reading | Get Healthy with Heather

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