Step_upWorkout: buttocks, thighs, calves

Map location: 1 or 2


Step by step
  1. Place all of your right foot onto the bench and lead with your heel as you step on. Lean your body forwards a little as you step up.
  2. Bring your left foot up so you are standing on top of the bench.
  3. Step down backwards (so let your toe lead) the way you came up with your right foot then your left.


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.