http://www.healthyorder.org/rapid-tone/

rapid tone Another important exercise involves squats, with the ball attached between the back and the wall, in order to work the entire area of the legs ». Step It consists of the simulation of a step. This equipment is a very important complement, and can serve as a basis to support the execution of other exercises withat elastic bands, elastic bands, shin guards and dumbbells. Be aware of body posture when doing exercises on the step, not leaning forward. You should also always step on each step in the center of the step, supporting the entire foot on the platform. Ready for exercise? Duarte Galvão recommends: "The step up should be done alternately with each leg for about ten minutes. In this way, the exercise will focus on the cardiovascular field, and can be intensified according to the speed, the duration of the exercise or the height at which the step is placed ».
http://www.healthyorder.org/rapid-tone/