Make no mistake about it, step ups will sneak up on you and kick your butt. Simple but very effective. This is an exercise that seems to be forgotten when it comes to other bodyweight exercises.
It’s simple, all you do is find a sturdy bench and start walking, then get off and do this for a few minutes. Here’s the thing, because very few people use the stairs, this will be brutally difficult for most.
If you think this exercise is not worthy, try a 10 minute workout and I am not talking about the TV workout step classes for girls. I’m talking about finding a bench at least 12 “high and doing my best for 10 minutes.
Here’s another thing, for all you prisoner training junkies who get sucked into the marketing of prison exercise books, this exercise is actually a prison exercise, but only a real prisoner writing a book will add it there, not the marketing genius. Why? Because it is a boring and hard-to-sell exercise.
We do this every day every day and we don’t even realize it, and if you are one of those people who can’t walk without a rail or needs to put your hand on your knee to push, you should stop reading this. and start reading someone else’s site.
You can use the step by step as part of an exercise program that will build strength, speed, balance, endurance, and all you need is a staircase or a sturdy bench.
Simple job you can try:
Perform 20 step ups with each leg as fast as you can, twist, place your feet on the bench or stairs you are using, and do 20 push-ups. Repeat this for 10 minutes non-stop if you can. Try it for real and tell me how easy it is.
To push a little more, wear heavy backpacks or a sandbag on your shoulder and see what it is like for the worker who is a blue-collar, even tougher.
Check out these world records for weighted step ups. I did 158 with a 50 pound backpack in 5 minutes on a 15 “bench. Paddy Doyle came back and beat it doing 164. Step ups on a 15” bench with a 100 pound backpack 105 in 5 minutes is a feat.
I have done 7 sets on a 17 “bench in 10:00 minutes, 40 step ups each set and 20 push ups on the bench for a total of 280 step ups and 140 elevated push ups.
Give it a try, let me know how it feels.
Toughness builds winners