On the Step Machine:
Set the step machine on Manual workout for 20 mins. (level 6)
Warm up for the first 2 minutes.
At 2 minutes, switch to level 9.
Every 2 minutes switch gait –
E.G: 2 – 4 minutes, feet on front of the stairs (short, quick steps, pushing from the balls of feet), 4 – 6 minutes: feet back on the pedals for long full range strokes pushing off on heals.
Continue to alternate gait 4 times,
last 6 minutes go back to the neutral position (feet in middle)
In Summary:
Mins 0 – 2: neutral
Mins 2 – 4: front
Mins 4 – 6: back
Mins 6 – 8: front
Mins 8 – 10: back
Mins 10 – 12 front
Mins 12 – 14 back
Mins 14 – 20 Neutral
