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Instructions for a Twist Stepper

Updated February 21, 2017

The Twist Stepper provides a low-impact cardio workout that strengthens the lower body. Some machines come equipped with handle bars for stability while others feature resistance bands for strength training workouts. Several companies, including Sunny Health & Fitness, Stamina, Sportline and E-Jog Sanyo, market twist steppers.

Dress in comfortable, breathable workout clothes and supportive athletic shoes.

Choose a hard, flat surface with ample space to place the Twist Stepper. After the Twist Stepper is secure, be sure to adjust the resistance/tension knob to the proper intensity level for your workout. Beginners will start low and fitness buffs may want to choose a higher setting.

Step carefully onto the Twist Stepper, one foot at a time and make sure you're able to balance adequately on the foot pedals. Grasp the handle bars or resistance bands for additional support.

Push down with your right foot on the pedal, and then the left foot, as if you are climbing stairs. Begin your climb at a slow tempo for five minutes to warm up the muscles.

Increase the pace after the warm-up and engage the twist action of the Twi Stepper by bringing your feet level and twisting left, then right. This will produce an action similar to skiing and require a slight squat. Incorporate the climbing and twisting action in a combination that is comfortable and yet challenging for the remaining high-intensity part of your workout.

Return your stride to the up and down climbing motion and reduce the pace to your original 5-minute warm-up level. Maintain this pace for five minutes to cool down, and then carefully step down from the machine.

Step carefully onto the Twist Stepper, one foot at a time and make sure you're able to balance adequately on the foot pedals. Grasp the resistance bands in each hand.

Push down with your right foot on the pedal, and then the left foot, as if you are climbing stairs. Begin your climb at a slow tempo for five minutes to warm up the muscles.

Contract your right bicep as if you are curling a weight toward you, then contract the left bicep. Alternate bicep curls for as many repetitions as possible. Maintain the slow, steady climb, if possible.

End bicep curls in the up position, near the shoulders and twist the palms away from your body. Press upwards past the shoulder blade, fully extending the arm. Then return the gripped band down to the shoulder blade and repeat with the left arm. Alternative from right to left for as many repetitions of this shoulder press as possible. Maintain the slow, steady climb, if possible.

Turning the palms downward, still gripping the resistance bands, pull them straight out in front of you at hip level. Alternate raising and lowering the resistance bands perpendicular to the floor. This exercise may not be possible while climbing. Stop climbing if necessary to complete repetitions or to maintain balance.

Continue using the Twist Stepper's resistance bands to perform any standing exercises typically used with resistance bands.

End the workout with a 5-minute cool down climb.

Tip

It is important to stay hydrated while working out. Be sure to drink water before and after exercising as well as during your workout. In addition, always consult your physician before beginning a new exercise program.

Warning

Any exercise that includes a twisting motion can be stressful on the back. Individuals with back pain or limited mobility should thoroughly stretch before working with any exercise equipment that includes twisting, and consult your doctor for specific instructions on your own workout limitations.

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About the Author

Kimberli Nalven has been writing for more than 15 years and freelancing for over 10 years. She's experienced in the fields of computer and cellular phone technology, integrated medicine and health and fitness. She writes a monthly column for a local paper and posts daily Internet content in the area of elementary-years parenting.