Scott demonstrates that one step and five minutes is all you need to in a recent Instagram post, as he writes in the caption, cry some metabolic tears of joy [... and] get your heart rate rocking.
Here are the five movements in the workout:
- Step burpees
- Single leg hop left
- Single leg hop right
- Step drop squats
- Lateral steps
Perform them back-to-back for one minute each, without any rest in between. The objective: rack up as many total reps as possible.
The step burpees are an explosive movement thatll challenge your body. During the 30 seconds youre going to need to work to maintain proper posture. Keep your core engaged to keep your lower back and hips from sagging as you drop into a pushup.
The single leg hops will challenge your balance under fatigue. The objective here is to move in a straight line forward and backand not to wiggle all over the place when you get tired. Bracing your core and keeping a slight bend in your knee can help. So can sticking a piece of tape (or a chalk mark) on the box and another on the ground so you have a place to aim.
For the step drop squat, the priority is to maintain upright posture as you drop your ass to grass (er, step). Each time you lower into a squat, tighten your abs and focus on a point straight ahead. So, while Scott taps his fingertips on the step every rep, you should only do that if you can do so without looking like the Humpback of Notre Dame.
Finish this burner by working a new plane of motion, and strengthening your hip abductors and adductors as you do. During the lateral hops, protect your knee and ankle joints by keeping a slight knee from start-to-stop just as Scott does in the video. And resist the urge to twist your body side to side as you hop by keeping your hips square and core tense.