Free Workout Play List: Step Up!
Please feel free to watch and use any of these workouts. Recorded from a FaceBook Wednesday live-stream during the COVID-19 outbreak lockdown in 2020. Do not use it for commercial use, in this case, please contact us.
View Play Lists: All – Canned Workouts –Step Up! – Freakout Fridays – Bite Sized
Newest at the top
#146 CW: Step Up! “Legs and… Kittens!?!” - Talk: I do SO many steps must I be healthy?
Step Aerobics
1, Squats
2, Reverse Lunges
3, Travelling Side Squats
4, Curtsey Squats
5, Runners Lunge to Knee Raise
6, Glute Kick Back
7, Rainbows
8, Downward Dog Calf Raises
9, Single Leg Glute Bridge
10, Reverse Crunch
Step Aerobics
#144 CW: Step Up! “Step & Clap!”, and ALL the Mess-ups and Tech-errors! -
Step Aerobics (2nd Set)
1, Elevated Reverse Lunge Clap Under
2, Elevated Lateral Lunge Clap Under
3, Knee Raise High Claps
4, Star Jump Claps
5, Knee Raise Clap Under & Behind
6, Basic Step & Clap
7, Punch, Punch, Stamp, Stamp
8, Angel Wings
9, Straddle Basic Step Top Tap
10, Plank Shoulder Taps
#141 CW: Step Up! “Elevated…” -
Step Aerobics
1, Alternating Assisted Single Leg Squats
2, Elevated Feet Press Ups
3, Elevated Mountain Climber
4, Elevated Rainbows (One Side)
5, Lateral Box Jumps
6, Elevated Reverse Plank Leg Lifts
7, Elevated Rainbows (Other Side)
8, Elevated Feet Ab Crunch
9, Elevated Feet Pike Press Up
10, Elevated Feet Glute Bridge
#138 CW: Step Up! “Had Enough yet?” -
1, Squat
2, Lateral Box Jumps
3, Spotty Dog
4, Alternating Shoulder Press
5, Dumbbell Upper Cuts
6, Dumbbell Bent Over Reverse Flies
7, Dumbbell Triceps Kickbacks
8, Reverse Lunge Alternating Single Front Raise
9, Punch Downs
10, Oblique Jacks
#135 CW: Step Up! “Step and Upper” -
Step Aerobics
1a Half Bow x12
1b Side Raised Turnovers x12
2a Hammer Curls x12
2b Side Raised Bicep Curls x12
3a Bent Over Kick Backs x12
3b Overhead Triceps Extensions x12
4a Floor Dumbbell Flies x12
4b Floor Dumbbell Chest Press x12
Step Aerobics
#131 CW: Step Up! “Sweat & Hold” - Talk:
Step Aerobics
1, Mountain Climber
2, Banded Speed Uppercuts
3, Star Jumps
4, Banded Pull Parts
5, Dumbbell Punches
6, Banded Low & High Row
7, Squat Jumps Rotations
C1, Hollow Hold (60 Seconds)
C2, Banded Glute Held Bridge (60 seconds)
#128 CW: Step Up! “Always Stepping” - 1, Up, Up , Down, Down (Basic Step)
2, Straddle Box Jumps
3, Up, Up , Down, Down (Basic Step - other side)
4, Fly
5, Deficit Curtsey Squat
6, Step Side Crunch & Tap
7, Plank Step Knee Crunch
8, Straddle Up, Up, Down, Down
9, Knee Ups
10, Straddle Up, Up, Down, Down (other side)
#125 CW: Step Up! “Alternating Steps” -
1, Squat Jumps
2, Up, Up, Down, Downs (Basic Step)
3, Deficit Reverse Lunges
4, Straddling Up, Up, Down, Downs
5, Typewriter Press Up
6, Up, Up, Down, Downs (Basic Step)
7, Plank Row
8, Straddling Up, Up, Down, Downs
9, Ab Crunch
10, Alt Toe Touches
#123 CW: Step Up! “Leg Cardio” -
Step Aerobics
1, Mountain Climber
2, Deficit Reverse Lunges
3, Star Jumps
4, Reverse Plank Leg Lifts
5, High Knees
6, Calf Raises
7, Wide, Wide, Narrow, Narrow
C1, Glute Bridge x 20
C2, Glute Bridge Leg Lifts x 15ea
C3, Clam Shell Reverse Crunches x15
#120 CW: Step Up! “When the Music Plays…” -
1, Step Assisted Single-leg Squats
2, Cross Step Punches
3, Straddle Squat Step Up
4, Basic Side Raise To Press
5, Flick Kick
6, Basic to Press Up
7, Stepped Reverse Lunge & Reach
8, Plank Step Outs
9, Leap Frog
10, Single-leg Dumbbell Step Twist
#116 CW: Step Up! “All Da Step!” -
1, Up, Up, Down, Down (Basic Step)
2, Up, Up, Down, Down (Basic Step) (Other Side)
3, Knee Ups
4, Bum Kick Step Ups
5, Straddle Box Jumps
6, Step Side Kicks
7, Step Reverse Lunge & Reach
8, ‘L’ Step Up and Off
9, Step Ab Crunch
10, Stepped Reverse Plank Leg Raises
#113 CW: Step Up! “Pre-Recorded – Stepping Up & Down” -
Step Aerobics
1, Alternating Single Leg Assisted Squats
2, Curtsey Squat
3, Elevated Mountain Climbers
4, Banded Pull Aparts
5, Jack-in-a-box Shuttles
6, Banded Pull Downs
7, Seated Banded High Rise
C1, Plank Step Ups x 30
C2, Prone Side Knee Crunches x 15 ea
#108 CW: Step Up! “Random Workout” - Talk: Random Workout
Step Aerobics
Required: Dice: 1d12 or 2d6
1, Burpees/ Squat Jump/ Squat x 10
2, Box Jumps/ Squat Jumps/ Squat x 10
3, Lunges/ Reverse Lunges x 10 each
4, High Knees x 20
5, Squats / Sit to Stand x 10
6, Jog/ High Knees x 40 sec
7, Skipping/ Pencil Jumps x 40 sec
8, Plank x 40 sec
9, Ab Crunches x 10
10, Press Up/ Wall Press x 10
11, Sit Ups/ Ab Crunches x 10
12, Tricep Dips x 10
Workout
1, Cursey Squats
2, Random Roll
3, Star Jumps
4, Random Roll
5, Side Step Floor Touch Shuttles
6, Random Roll
7, Standing Twists
8, Random Roll
9, Quadruped Knee Tuck
10, Plank to Low Squat
#107 CW: Step Up! “Shoulder Step Up!” -
Talk: Can I workout with a cold?
Step Aerobics
(New Step) - Side Step Knee Up
1, Deficit Reverse Lunge Front Raises
2, Alternating Single Leg Assisted Squats
3, Alternating Shoulder Press
4, Bent Over Reverse Fly
5, Front, Side, Up, Repeat
6, Banded Chest Press
7, Banded Shrugs
C1, Clamshell Crunches x 15
C2, Penguin Crunches x 25
C3, Ab Rocker x 30
Talk: Can I workout with a cold?
Step Aerobics
(New Step) - Side Step Knee Up
1, Deficit Reverse Lunge Front Raises
2, Alternating Single Leg Assisted Squats
3, Alternating Shoulder Press
4, Bent Over Reverse Fly
5, Front, Side, Up, Repeat
6, Banded Chest Press
7, Banded Shrugs
C1, Clamshell Crunches x 15
C2, Penguin Crunches x 25
C3, Ab Rocker x 30
#104 CW: Step Up! “Unnamed Workout 001 ;)” - Talk: Tennis Elbow
Step Aerobics
1, Squatted Marches
2, Jogging on the Spot
3, Squat Press
4, Pencil Jumps
5, Dumbbell Punches
6, Tricep Bench Dips
7, Raised Feet Planked Knee Tucks
8, Reach Overs
9, Step Bicycle Crunches
10, Quadrupeds
#101 CW: Step Up! “Three Figure Step Up!” - Talk: Carpal Tunnel
Step Aerobics
1, Switch Lunge
2, Lateral Lunge Knee Raise
3, Dumbbell Round the Clock
4, Fast Feet & Squat
5, Banded Bicep Curls
6, Mountain Climbers
7, Front to Lateral Banded Raise
8, 4 Point Jumps
9, High Knees
10, Ab Crunches
#99 CW: Step Up! “Almost There… Almost There!” - Talk:
Step Aerobics
1, Front & Reverse Lunges
2, Squat Unilateral Banded Shoulder Press
3, "The Other Side"
4, Banded Reverse Fly
5, Banded Chest Press
6, Prone Step Adductor
7, "The Other Side"
C1, Raised Feet Ab Crunch x 20
C2, Raised Feet Glute Bridge x 30
C3, Back Raise V Squeeze x 20
#98 CW: Step Up! “I’m Doing What!?!?” - Talk: No Pain No Gain
Step Aerobics
1, Assisted Single-leg Squats
2, Dumbbell Punches
3, Broad Jump (low impact Squat Knee Raise)
4, Alternating Shoulder Press
5, Runner Lunge to Knee Raise
6, Side Step Clean and Press Shuttle
7, Countertop Press Ups
8, Single Arm Seated Banded Row
9, Jack Knives
10, Plank Step Walk Over
#95 CW: Step Up! The one that was supposed to be #93, but is not! - Talk: The More You Sweat the More You Burn
Step Aerobics
1, Climb the Rigging
2, Squat Jumps
3, Dumbbell Punches
4, Star Jumps
5, Dumbbell Swing
6, Alt. Clean and Press
7, Mountain Climber
8, Reach over Row
9, Co-Ordinates
10, Switch Lunge
#90 CW: Step Up or sit Down! 18th Nov 2020 - Talk: Sit-Ups Gives You Abs
Step Aerobics
1, Seated Jack Knife
2, Seated Reach Overs
3, Chicago Round Over
4, Seated Single Leg Circles
5, Seated Marching Out and In
6, Sit to Stand
7, Seated Ab Crunch
8, Seated Penguin Crunch
9, Seated Russian Twists
10, Seated Toe Touches
#87 CW: Step Up! 11th Nov 2020 – Banded Workout - Talk: Should I squat below 90 degrees?
Step Aerobics
1, Pulsing Squats
2, Single Leg Side Kick to Knee Raise
3, Speed Uppercuts
4, Banded Pull Outs
5, High & Low Banded Row
6, Banded Pull Downs
7, Banded Triceps Pull Outs
C1, Plank Knee Pull-In x
C2, Twisting Back Raise
C3, Prone Heel Beats
#82 CW: Step Up! – 28th Oct 2020 – High Winds, Hard Core, Broken Equipment and Forgotten Exercises and MORE! - Talk: Egg Yolks and Cholesterol
Step Aerobics
1, Ab Crunch
2, Reverse Crunch
3, Bent-Knee Leg Overs
4, Quadruped
5, Cat & Camel
6, Elbow to Hip
7, Prone Crisscross
8, Clapping Alternating Single Leg Raise
9, V Spread Elbow to Knees
10, Raised Feet Glute Bridge
#79 CW: Step Up! – 21st Oct 2020 – Advanced Tryout! - Talk: Fresh or Frozen?
Step Aerobics
1, Step Ups
2, Assisted One-Arm Press Up
3, Switch Lunge
4, Pulsing Squats
5, Star Jumps/ Step Outs
6, Alt. Shoulder Press
7, Side-to-Side Touches
8, Line Jumps
9, Oblique Jacks
10, Vacuum Pump
#76 CW: Step Up! The One with the Competition! - Talk: Sugar Addiction?
Step Aerobics
1, Assisted One-Legged Squats
2, Dumbbell Punches
3, Side-to-Side Touches
4, Plyometric Switch Lunge
5, Banded Bicep Curls
6, Tricep Bench Dips
7, Standing Elbow to Knees
C1, Raised Feet Glute Bridge x30
C2, Raise Feet Ab Crunches x20
C3, Raised Feet Plank/ Plank Knee Downs x30s
#73 CW: Step Up! 30th Sept 2020 – Gobbledygook stream - Talk: Which muscles are the best to work for weight loss?
Step Aerobics
1, Dumbbell Romanian Deadlift
2, Bent Over Dumbbell Rows
3, Bent Over Banded Kick Backs
4, Back Raise
5, Bicycle Clap Under
6, Cobra Press Up
7, Toe Touches
8, Bridged Rotation
9, Reverse Plank Leg Lift
10, Hip Hulas
Step Aerobics
#68 CW: Step Up! 16th Sept 2020 - Talk: Snacks (not snakes), Cheat and Treat Meals
Step Aerobics
1, Unilateral Dumbbell Clean and Press
2, Jogging on the Spot
3, Crossed Axes
4, Oblique Jacks
5, Angel Wings
6, Punch Downs
7, Arm Swings
8, Alternate Toe Touches
9, Dumbbell Discus
10, Lunging Reach Overs
#65 CW: Step Up! 9th Sept 2020 - Talk: Why do we cool down?
Step Aerobics
1, Deadlift
2, Body Weight Squats
3, Bent Over Row & Press
4, Axis 3
5, Bent Over Front Raises
6, Reach Overs
7, Hand Turn Overs
C1, Leg Lifts x12
C2, Windscreen Wipers x12
C3, Quadruped Knee Tucks x20
#63 CW: Freakout Friday 4th Sept 2020 – The Experiment! - Talk: Band is a Band is a Band, and Upkeep, , COVID Mask Experiment
1, Squat Jumps
2, Weighted Travelling Side Squats
3, Inverting Y
4, Front to Side Raise
5, Banded Speed Uppercuts
6, Standing Twists
7, Cheerleader
8, Side to Side Touches
9, Side Bends
10, Hip Hulas
#62 CW: Step Up! 2nd Sept 2020 - Talk: What happens after a break?
Step Aerobics
1, Deficit Reverse Lunges
2, Banded Deadlift
3, High Knees
4, Bicep Banded Curls
5, Triceps Pull Outs
6, Banded Chest Pull Outs
7, Banded Overhead Pull Downs
C1, Twisting Ab Crunches x20
C2, Banded Good Mornings x20
C3, Russian Twist x30
#61 CW: Step Up! 26th, but really the 28th Aug 2020 - Talk: Spot Reduction
Step Aerobics
1, Body Weight Squats
2, Deficit Reverse Lunge
3, Heel Step Downs
4, Raised Glute Walk Out
5, Raised Feet Glute Bridge
6, Ab Crunches
7, Penguin Crunches
8, Superman Dorsals
9, Back Raise
10, Bicycle Crunch
#57 CW: Step Up! 12th Aug 2020 - Talk: Energy Balance
Step Aerobics
1, Lunged Double Tap
2, Travelling Side Squats
3, Calf Raises
4, Dumbbell Punch & Cross
5, Angel Wings
6, Bent Over Kickback Row
7, High Knees
C1, Otis Ups x15
C2, Russian Twists x20
C3, Quadruped Knee Tuck x12ea
#55 CW: Freakout Friday 7th Aug 2020 - Talk:
1, Skier
2, Reverse Lunge Shoulder Press
3, Box Kickovers
4, Co-Ordinates
5, Dumbbell Punches
6, Tick-Tock
7, Choo-Choo
C1, Lunging Alt. Toe Touches x12
C2, Standing Curl Up x12
C3, Standing Twist x20
#54 – CW: Step Up! 5th Aug 2020 – A Cat in Need - Talk: PAR-Q+
Step Aerobics
1, Pulsing Sumo Squats
2, Circular Good Mornings
3, Get Up Get Downs
4, Jack Knives
5, Quadrupeds
6, Scissor Twists
7, V-Sits
8, Twisting Back raise
9, Bicycle Crunches
10, Hollow Hold
Step Aerobics
#51 CW: Step Up! 29th July 2020 - Talk: The Deadlift
Step Aerobics: 7 x 40/20 Seconds
1, Squat to Reverse Lunge
2, Pistol Box Squats
3, Around the Clock Punches
4, Floor Touch and Press
5, Elevated Mountain Climbers
6, Co-Ordinates
7, Thriller Knee Raise
C1, Crunched Alternating Toe Touches x20
C2, Reverse Crunch x12
C3, Raised Feet Glute Bridge x25
#48 CW: Step Up! 22nd July 2020 - Talk: Age
Step Aerobics
1, Assisted Single Leg Squat
2, Reverse Deficit Lunge
3, Curtsey Kick Crunch
4, Raise, Raise, Press
5, Dumbbell Punches
6, Alternating Shoulder Press
7, Shrugs
C1, Plank T
C2, Plank Alternating Knee Crunches
C3, Alternating Toe Touches
#45 CW: Step Up! 15th July 2020 Postman’s Revenge! - Talk: Portion Size
Step Aerobics: 1 Set
1, Triple Squats
2, Reverse Lunge Toe Touches
3, High Knees
4, Dumbbell Punches
5, Punch Out Round Overs
6, Bent Over Reverse Flies
7, Bent over Face Pulls
C1, Standing Cross Crunch x20
C2, Oblique Crunches x30
C3, Good Mornings x15
#42 – CW: Step Up! 1st July 2020 - Talk: Why & What do you train for?
Step Aerobics: 7 x 40/20 Seconds
1, Ab Crunch
2, Reverse Crunch
3, Circular Good Morning
4, Single Leg Straight Leg Deadlift (SLD/RDL)
5, Jack Knife
6, Russian Twist
7, Rainbow
8, Quadruped Knee Tuck
9, Plank Knee Downs
10, Plank Shoulder Taps
#39 – CW: Step Up! 24th June 2020 - Talk: Fasting
Step Aerobics
1, Cross to Lateral Lunge
2, Frog Jump
3, Curtsey Squat
4, Raised Front Bicep Curls
5, Skier
6, Lateral Y Raise
7, Good Morning
C1, Oblique Jacks x20
C2, Standing Twists x20
C3, Wide Alternation Cross Toe Touches x20
#37 CW: Step Up! 19th June 2020 -
Step Aerobics
1, Get Down, Press UP!
2, Dumbbell Space Invaders
3, Split Stance Toe-Knee Taps
4, Single Arm Swim
5, Single-Leg Lateral Raise
6, Triceps Overhead Extensions
7, Thumbs Up Bent Over Reverse Flies
Step Aerobics
C1, Plank x40sec
C2, Side Plank Pulses x15each
C3, Back Raises x20
#34 – CW: Step Up! 10th June 2020 -
Step Aerobics: 7 x 40/20 Seconds
1, Triple Squats
2, Front & Reverse Lunge
3, High Knees
4, ‘L’ Raises
5, Triceps Kickback
6, Press and Swim
7, Reach Overs
C1, Cross Ab Crunch x20
C2, Spider Kicks x20
C3, Glute Bridge x30
#32 – CW: Step Up! Wed 3rd June 2020 - 1, Y Squat
2, Bridged Heel Walkouts
3, Prone Lateral Leg Lift
4, Fast Feet
5, Diagonal Overhead Lunge
6, Climb the Rigging
7, Raised Bicep Curls
C1, Ab Crunches x20
C2, Leg Lifts x12
C3, Bicycle Crunches x20
#30 – CW: Step Up! 27th May 2020 -
1, Squat Jumps
2, Curtsey Squat
3, Fore & Back Leg Lifts
4, Dumbbell Punch & Up
5, Standing Flies
6, Axis 3
7, Naked Speed Upper Cuts
C1, Reverse Crunch x20
C2, Elevated Glute Bridge x30
C3, Assisted Reverse Plank Leg Lifts x20
#27 – CW: Step Up! 20th May 2020 -
Step Aerobics
1, Chair Pose
2, Punch Downs
3, Single-Leg Balance
4, Chair Dips
5, Big Circles
6, Jack Knives (Alt. Assisted…)
7, Twisting Back Raise
8, Glute Bridge
9, Quadruped
10, Reverse Plank Leg Lifts
#24 – CW: Step Up! 13th May 2020 - Step Aerobics
1, Bodyweight Squats
2, Reverse Lunge Twist
3, Dumbbell Punches
4, Alternating Shoulder Press
5, Plank to Stand
6, Chair Bicep Curl
7, Triceps Kick Back
C1, Cross Punches
C2, Punch Downs
C3, Alternating Toe Touches
#21 – CW: Step Up! 6/5/2020 -
Step Aerobics & ABC Rower
Workout: 2 Sets of 40/20 seconds
1, Triple Squat
2, Romanian Deadlift (RDL)
3, Reverse Lunge Knee Raise
4, Glute Kickback
5, Reach Overs
6, Naked Speed Uppercuts
7, Angel Wings
8, ‘8’
9, Seated Reverse Crunch
10, Oblique Crunch
