1. I would like to see a lower-body workout that is formatted as a sort of circuit where each interval includes classic strength-training exercises (such as deadlifts, squats or step-ups), plyometric exercises, and isometric/bodyweight lower body exercises (such as one-legged standing stability-ball roll-ins, one-legged crossover dip squats from Total Body Trisets, barre work, etc). And I would love to see a 10-lb vest used during any gliding disc segments . Maybe you could call this workout “Glute Camp.”
2. How about a HIIT workout using just the step topper? You already have some drills from other workouts that fit that bill, so you could collect them together for this workout:
- From HIIT 40/20: Sideways jumps over the topper. These could be done more slowly, like apple-pickers, to mix things up a bit.
- From HIIT 40/20: Jump forward, jump side, turn, and then tuck jump (working your way around the step).
- From Circuit Blast: Jump over the topper (in the narrow dimension), turn, burpee with a push-up
- From Low Impact Circuit: Uneven push-ups (one hand on step, one hand off)
I have a few ideas for new drills that would also fit the bill (and you could intersperse floor-based drills as well):
- 4 Power box squats (like in Party Rockin’ Step 2, combo #4), then fast-feet shuffle straddling the step for 4.
- Skaters going completely over the step (in the narrow dimension, of course)
- Sumo squats going across the top of the step. You could go fast over the narrow dimension, or a little more slowly over the long dimension.
- Line taps going over the step (narrow dimension)
- Switch-kick lunges (aka mountain-climber kicks, as used in X Train All-Out Low Impact HIIT and MMA Fusion). These would be done off the narrow end of the step, such that the hands are on the step, the front foot is on the step and the back foot on the floor.
- Slightly-inclined push-ups alternating with plank jacks. Feet on narrow long edge of topper, hands on floor: Do 4 plank jacks to tempo, then a slow 4-count push-up.
- One-legged burpees with hands on step – foot would be off the step during the plank portion of the move, and on the step for the standing portion
If you made the intervals 40 seconds long, you could call this one “Top 40 HIIT.”
3. I would also like to see a variation on Cardio Core Circuit where the cardio portion uses the step, instead of being floor-based only. Perhaps something along the lines of the step segment from X10, where you are working on a much higher step than is typical. I haven’t come-up with a fun name for this one yet.