Food & Fitness Friday: Step-up
The step-up is a great all-around exercise for the lower body. It is perfect for all exercisers since it can be modified to create a killer workout for anyone, whether you have just started exercise or have been training for years. It has a low risk of injury and, with a few adjustments, offers a good cardio, strength, or balance workout.
The simple act of hauling your body up one step for 20 reps is great for your legs and your lungs. Here are my top three reasons to love this movement.
Cardio: There's a reason step aerobics were so popular in the '90s; stepping up and onto something gets your heart rate climbing. Step-ups will help you burn more calories during strength training sessions, so add step-ups between sets of ab and arm work to keep your heart rate high.
Booty lift: Step-ups work your backside. I believe high step-ups are the perfect cure for a droopy butt. You can grab a chair and do a set of high step-ups at home or like me on a bench. I think they will lift your mood as they are lifting your derriere.
Hill climbing: If you run or bike, you know hills can be tough, but strength training helps. Step-ups mimic the action of running and biking preparing your muscles to climb. Consider step-ups part of your cross training.
Not convinced? Here are three variations of step-ups to try and see for yourself.
Beginner
To start, place your entire right foot onto the bench or chair. Press through your right heel as you step onto the bench, bringing your left foot to meet your left so you are standing on the bench.
Return to the starting position by stepping down with the right foot, then the left so both feet are on the floor.
Complete 15 steps leading with the left foot, then repeat another 15 steps leading with your left foot. Do three sets.
Intermediate
This is a toe-tap variation that will challenge your balance and work your glutes even more. This version works best with a shorter weight bench or a coffee table rather than a chair — prepare to feel the burn!
Start by stepping onto the bench with your right foot.
Straighten your right knee to stand on the bench while lifting your left leg so the hip and knee are both at 90-degree angles (shown in the photo above). Keeping your right foot still, bend your right knee as you lower your left foot to tap the floor with your left toes without putting your weight onto your left foot. This completes one rep. Press through your right heel as you straighten your right knee to stand on the box. Essentially, your right glute should be engaged for the entire set of reps. That's why it burns!
Repeat for 15 reps on each leg. Do three sets.
Advanced
Try the beginner variation explained above while holding dumbbells — starting with eight-pound weights in each hand and working up to 15-pound dumbbells. If you're ready for an extra challenge, try the toe-tap version.
Repeat for 15 reps on each leg. Do three sets.
Who’s ready to get to steppin’? I hope everyone has an amazing, adventurous weekend!
xoxo
the little chef with the big heart <3