Side step-ups


Workout: buttocks, thighs, calves

Map location: 1 or 2


Step by step
  1. Stand side-ways to a bench.
  2. Place all of your right foot onto the bench – make sure you leave room for your left foot.
  3. Bring your left foot up so you are standing on top of the bench.
  4. Step down sideways the way you came up with your left foot then your right foot.


Sets and reps

10-15 reps (leading with your right foot)
Rest for 30 secs to 1 min
10-15 reps (leading with your left foot)
Rest for 30 secs to 1 min
Repeat 2-3 times


– Select the right height: choose the height of the bench according to how hard you want to work. If you want to ease into it start with a lower bench.


Increases heart rate = healthy heart, fat burning
Strengthens legs = good coordination and balance

Want more of a challenge?

– Increase your speed.
– Increase resistance: add weight by using hand held dumb-bells.
– Increase complexity: add some arm movements such as raising the hands in the air on the way up to make it harder both physically and mentally.