LorCore Step It Up

Step has remained one of my favorite cardiovascular workouts!

No need to be dance-y or fancy...

The LorCore philosophy:
Keep it simple, make it hard!

LorCore Tip:
Remember, raising your arms over your head will elevate your heart rate,
even if your feet are not exactly doing it "right".
The truth is, all you need to do is keep moving!
Step it up and sweat, sister!

Want to step up your interval training?
Try this LorCore S.I.C.K. Workout
(Step Interval Core Killer)

Repeat this workout
3 or more times
to enhance cardio-endurance and core strength.

To the right is the combination,
which you can perform on your own,
or along with me by hitting play till you pass out.

Perform each of the steps below 8x

Basic Step
V-Step
Heel Back
Knee Up
Repeater 3 Knee
Over the Top
Turn Step
Side Knee Lift
Repeater 3 Side Knee Lift
Repeater Knee Punch
Step Kicks
Kick Backs
Kick Back Lift
Repeater 3 Kick Back Lift

Perform the following Core Killer
30 sec.-1 min. Elbow to Knee Plank
15-20 Pushups
(Note: Try to keep the transition
from step to core short.
Aim for about 10-30 seconds between.
Planks & push-ups will seem much harder
after your step series!

The LorCore S.I.C.K. Warmup

Learn the basic steps,
warm up & get a pre-workout stretch.

Always warm yourself up with a little cardio like this BEFORE you stretch.
You can return to these stretches after your S.I.C.K. Workout too!

The Proper Push-up

Make sure you know how to do
a proper push-up
to max out this Core Killer interval.

For instructions on
Elbow to Knee Plank,
check out Core du Jour's
Manic Monday

The LorCore S.I.C.K. Workout

Ready?
Hit play and go through Round 1.
Then haul yourself up and do it again.

Each S.I.C.K segment lasts about
6 minutes.
Start with 3 rounds and
work your way up to 6 (SICKS)!

The LorCore
Step It Up Combo

Basic Step
V-Step
Heel Back
Knee Up
Repeater 3 Knee
Over the Top
Turn Step
Side Knee Lift
Repeater 3 Side Knee Lift
Repeater Knee Punch
Step Kicks
Kick Backs
Kick Back Lift
Repeater 3 Kick Back
Step Kick Touch Back

Check out the intro below for step by step instructions.
Then click on the drill and step to it!
Repeat each move 4-16 times before going on to the next move.
As performed here, each sequence will be about 3.5 minutes so you may choose to repeat 8-10x,
or double the number of repetitions per move for 4-5 rounds.