Step Up
Courtesy of Alwyn Cosgrove
Excerpt from Afterburn Training Program
Exercise Data
| Main Muscle Worked: | Quads |
| Other Muscles Worked: | Gluts, Calves |
| Equipment: | Bodyweight, Dumbbells or Barbell and Step/Bench |
| Mechanics Type: | Compound |
Tips
Stand facing a box or bench, ideally with the height of the box being slightly above knee height. Place your non-dominant foot on the step. Pushing through the heel of the raised foot and NOT through the trailing leg (a very common way to cheat the exercise) step up on to the box, however, do not allow your trailing leg to touch the top of the box. This is a single leg exercise all the way. Once you can perform the desired number of repetitions, at the prescribed tempo, increase the resistance, either with dumbbells in your hands or a barbell on your back. Repeat with the opposite leg.
- Abdominals
- Back
- Biceps
- Chest
- Legs
- Shoulders
- Triceps
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- Ab Curl
- Alternating Renegade Rows
- Barbell Military Press
- Barbell Squat
- Bench Press
- Bent Over Barbell Rows
- Bird Dog
- Bodyweight Squats
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- Bulgarian Split Squat
- Close Grip Push Up
- Close-Grip Lat Pulldown
- Concentration Curls
- Cuban Press
- Deadlift
- Dips
- Dumbbell Incline Flyes
- Dumbbell Pullover
- Fit Ball Dumbbell Crunch
- Forward Dumbbell Lunge
- Front Dumbbell Lateral Raise
- Hammer Curls
- Hanging Leg Raise
- Hanging Row (Inverted Row)
- Kneeling Crunch
- One-Leg Hip Thigh Extension
- Plank (Bridge)
- Prone Cobra
- Prone Jackknife
- Pushups
- Rear Dumbbell Lateral Raise
- Reverse Back Extension
- Seated Row to Neck
- SHELC - Supine Hip Extension with Leg Curl
- Side Dumbbell Lateral Raise
- Side Plank (Side Bridge)
- Single Leg Calf Raise
- Spiderman Push Ups
- Standing Calf Raises
- Step Up
- T-Pushups
- Twisting Dumbbell Military Press
- Upright Row
- Wide-Grip Lat Pulldown
- Wide-Grip Seated Row
