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Find a step or a bench that, when you place your foot squarely on it, your knee is at a 90-degree angle or larger.
Step up 20 times leading with the right foot, then the left, bringing both feet completely onto the bench. To return to the starting position, lead with the right foot to step down to the floor, then the left, until ending with both feet on the ground. This exercise requires a good amount of core strength because balance is required to maintain a good form. The step-up mainly targets the muscles of your lower body, such as your gluteus maximus, quadriceps, calves and hamstrings. Mom of a little girl who loves to bake with me and dreams of rock climbing and wife to a loving Paleo clean eating husband of 7 years. By clicking "Sign in", you confirm that you accept our terms of service and have read and understand privacy policy. By clicking "Create Account", you confirm that you accept our terms of service and have read and understand privacy policy. I’m always on the lookout for ways to pair exercises together into circuits to get more exercises done in less time to increase intensity, get cardiovascular benefits, and improve results. You will complete 20 step ups on a platform that challenges you, then with no rest complete 20 jump step ups for a total of 40 reps.  I have below more information on how to complete each exercise to match your specific fitness level.

Step Ups are a functional exercise that I encourage you to incorporate into your routine if you do not use them already.  Step ups improve your balance and coordination, while activating your glutes, hamstrings, and quads. Finally, you can add weight by holding dumbbells in your hands, which is what I prefer and instead of alternating legs as you step up every rep, you can use the same leg for several repetitions, then switch legs. Step onto the bench with your right leg, while making sure your foot is flat against the bench. Lean forward slightly and push yourself upwards through the heel of your right foot, so your left leg is able to come up to the bench.
Jump steps ups are a fantastic plyometric exercise that can help improve your stamina, explosiveness, and cardiovascular capacity.
Because jump steps ups are more challenging then bench step ups, you may consider using weight for the bench step ups, but no weight with the jump step ups.  Using weight with jump steps ups can get your heart rate up very fast and is an advanced exercise. Step up onto the bench with your right leg, while making sure your foot is flat against the bench. Smoothly catch your weight with your left leg on the bench, and then with your right leg on the floor.
At the end of the day, you can use this circuit any way you want to, but the preceding is how I have used it. Keep your body lifted, weight on the heel of your front foot, and both legs should make a 90-degree angle when bent.

Step up with the RIGHT LEG onto a bench, keeping weights at your side, lift LEFT LEG to a knee lift.
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Step up with your left foot [A], bringing your right leg forward and up and bending your knee until your thigh is parallel to the floor [B]. I'm a Runner,Triathlete, Fitness Addict and NEW Fitfluential Ambassador sharing all things fitness, health and nutrition related. Make sure your weight is on the heels of your feet, knees don’t pass your toes, and that you keep your back flat and chest lifted. This is great not only for the legs, but you’ll feel your core working to maintain your balance and it’ll get your heart rate up!
Add these exercises to your usual workout program and you’ll be strutting your stuff in your leggings in no time!
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