STEP IT UP – Total Gym STEP Workout

Ever feel like you need to step up your workout game? This can easily be accomplished by adding simple plyometric movements to your current Total Gym workouts by using the Total Gym STEP attachment. It not only gets your heart rate up to burn extra calories, but it also provides a quick workout challenge to tone and condition your muscles.


What is the STEP Attachment?

The Total Gym STEP attachment is an accessory used for rebounding and jumping movements. It is similar to the squat stand as it has a flat surfaced platform to place your feet on for strength or plyometric exercises. However, the STEP has a larger platform surface and is designed to have a “spring-less” effect that absorbs impact when jumping which alleviates stress on the joints.


Benefits of the STEP

There are several benefits to using the STEP attachment that are unique and can be a game changer when added to any workout.


  • Get a cardio workout from a recline position
  • Promotes proper spinal alignment
  • Less stress on the joints
  • Allows full range of motion movements
  • Energizes cardio movements with performance ease
  • Makes cardio exercises more enjoyable

The STEP It Up Workout

This workout alternates short cardio bursts and strength exercises in a pyramid style format. A pyramid set is either a “build up” or a “break down” by changing the amount of time or reps performed. During this workout you will “build up” time when performing the stepper exercises. Here is what this pyramid format entails:


  • Cardio for a minute
  • Strength move
  • Cardio for two minutes
  • Strength move
  • Cardio for three minutes


This format can be incorporated into any workout and altered to accommodate your workout goals. Feel free to perform more pyramid sets by continuing to increase the cardio time.


Attaching the STEP

The STEP is super simple to attach. It conveniently fits into the bottom base of the Total Gym and is ready for immediate use!



Place the incline on a high level and attach the stepper accessory. Perform each exercises listed in circuit format, one after the other with no rest in between, for the prescribed time and reps.


Cardio – 1 Minute

Exercises: Jogging (Basic), High Knees (Intermediate), Bicycle Run (Advanced)

Begin with a basic jog to get your muscles moving and used to the movement. Advance the exercise to a high knee run. Progress to the bicycle run to incorporate a cardio and core challenge.


Lie supine on the glide board with the hips at the bottom. Begin to jog your legs as you glide up and down the rails. Increase the effort by lifting the knees higher. Progress to lifting the torso into a crunch and rotating in coordination to the opposite lifted knee.


Strength Move

Exercise: Bridge Press (15 to 20 reps)

From the supine position, place both heels at the top of the STEP. Lift the hips into a bridge position. Keep them lifted as you open and close the glide board to work the glutes and hamstrings.


Cardio – 2 Minutes

Exercise: Split Jumps

Lying supine, simultaneously jump and split the legs while air bound. Land softly on the STEP by bending the knees to repeat continuously.


Strength Move

Exercise: Glute Press (15 to 20 reps each leg)

Face the tower and assume a quadruped position with one knee resting on the glide board and the other foot placed on the top of the STEP. Position the forearms on the glide board with the shoulders on top of the elbows. Extend the leg on the STEP straight by pressing the glide board up the rails to work the glutes, hamstrings, and core balance.


Cardio – 3 Minutes

Exercise: Pendulum

Lie supine on the glide board. Begin by bending one knee on the STEP and extending the other leg out to the side. Jump out and switch the leg landing on the platform.


Check out the short video to see how these exercises are performed on the STEP accessory.


Put an extra spring in your step by including the STEP accessory to use on your Total Gym equipment. It can make a positive difference by adding cardio bursts into your routine.


Train Hard,



Maria Sollon

Maria Sollon Scally MS, CSCS holds a Master’s Degree in Performance Enhancement/Injury Prevention and Kinesiology. She has obtained numerous certifications in various areas of fitness and is a national conference presenter. Maria specializes in Pilates, Performance Coaching, and Corrective Exercise Techniques and Kettlebells. She is the creator of the Plyo Pilates Method and has developed a series of amazing workout DVDs. She is a Master Trainer for Total Gym, Resist-a-Ball, Body Blade, Peak Pilates, Kettle Bell Concepts and is a freelance writer for Fitness accredited magazines, newsletters, and fitness blog sites. Maria demonstrates her knowledge each day and uses her dynamic creativity throughout her specialized line of work. (purchasable workout videos) (workout clips)

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