Al Roker is starting the year strong with strength-training workouts, walks and lots of words of encouragement.

Trainers explain how to incorporate step workout exercises into your exercise routine for added intensity and resistance. Here's what you should know. Our editors independently select these products.

Bend your knees slightly and grip the kettlebell handle. Drive through your heels and stand tall as you squeeze your glutes.

Workout: Perform each exercise for 40 seconds, followed by 20 seconds of rest. Complete 4 rounds, taking 2 minutes rest ...

For a program to be most effective, Washington recommends sticking to it for at least four to five weeks before changing it ...