STEP ● SCULPT ● RED LIGHT

FIRST TIMERS guide to step & sculpt™

This is everything you need to know, plus all the FAQs, so you can come to class feeling prepared. That said, we do ask you to arrive 15 minutes before your first class so an Hourglass Coach can help you fill in any forms, give you the studio tour, and show you the different movements on the stepper, and of course answer any last-minute questions you have!

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STEP & SCULPT™

SIGNATURE HOURGLASS METHOD

STEP ● SCULPT ● RED LIGHT

  • YES!! Please arrive 15 minutes before class so we can welcome you to the Hourglass family, get your forms filled out, show you around, and familiarize you with the steppers. One of our Hourglass coaches will also remind you of the movement names, but if you want to get comfortable with them before class, check out our movement library a little lower.

    * If you show up too close to class and we are not able to fill out the necessary forms and show you the machine, we may have to reschedule your first class with us to ensure your safety.

  • You will alternate between the stepper, where there is a red light panel above you, and the floor, where you will do sculpt. there are 4 blocks in total each block is 12 mins.

  • Classes range from 50 to 55 minutes depending on how efficiently switches are made between rounds.

  • We require everyone to bring:

    1. Mat towel

    2. Grip socks or sneakers

    If you forget or don’t have them, you can purchase them at our front desk.

    We also recommend bringing water!

  • We created our method to be effective and efficient. Red light has a number of benefits:

    1. Boosts workout performance

    2. Improves blood circulation

    3. Speeds up muscle recovery 

    4. Reduces inflammation

    5. Supports skin health

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movement

library

  • Step normally, placing one foot on each step as the stairs move.

    Form: Keep your upper body & core engaged & upright. Lightly hold the handlebars straight ahead, keeping your arms straight. Keep your chest lifted while looking straight ahead to absorb the red light.

    Advancement: Place your hands on your hips, keep your chin off your chest & continue looking straight ahead to allow the red light to reach your face.

  • Step up two stairs at a time, alternating legs as the stairs move.

    Form: Drive through your full foot as you step up, keeping your hips level. Keep your upper body upright & your core engaged, with a light hold on the handlebars. Maintain control throughout the movement.

    Advancement: If you feel balanced & in control, place your hands on your hips while maintaining the same upright posture & steady stepping pattern.

    Variation: Add a Kickback — this will be cued by your coach. Extend your back leg straight behind you before stepping again.

  • Turn your body to the right or left and step sideways as the stairs move.

    Form: Keep your hips & shoulders facing the side, core engaged & full foot on each step. Lightly hold the top handlebar with the hand closest to the screen, with your other hand on your hip.

    Advancement: If you feel balanced & in control, place both hands on your hips while maintaining the same side-facing position.

    Variation:
    Add a Kick — kick your outside leg out to the side before placing it back down onto the next step.
    Add a Crunch — with your outside hand on your head, crunch your knee towards your elbow before placing it back down onto the next step.

  • Like a Double Step, skip a step and lower into a deep lunge as you move.

    Form: Place your full foot on the stair, bend both knees, while keeping your chest lifted with your core engaged. Lightly hold the handlebars for balance.

    Variation: Right or Left Lunge — a single-leg focus where only the cued leg steps up into the lunge.

  • Face forward & cross one leg over the other to reach the next step, alternating sides to create an “X” shape with your legs.

    Form: Keep your upper body upright & your core engaged. Place your full foot on each stair and squeeze through your inner thighs as your legs cross.

    Advancement: If you feel balanced & in control, place your hands on your hips while maintaining the same crossover pattern.

  • Skip a step & drive your knee up toward your chest before placing your foot onto the next stair.

    Form: Keep your upper body upright & your core engaged. Lightly hold the handlebars, lift your knee with control & place your full foot onto the stair.