Step Ups
This is a good exercise for all-round leg strength, which should always be performed on a strong secure step box.
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Commence the exercise with suitably weighted dumbbells in each hand, keeping the weights by your sides, with your arms straight, throughout the movement, however if aiming to work at speed to also work your heart and lungs, you may decide to swing the weights forward slightly under control, in order to maintain a good rhythm.
Its essential that when you place your feet on the step box, your heel is clear of the edge of the box to avoid tipping the box over, always aim to place your feet firmly into the middle of the box.
The height you have your step box, will greatly influence the intensity of the exercise, never have the step box higher than your knee height, aim for only 6 – 12 inches, taking slightly higher for conditioned athletes.
Smoothly step up onto the box with one foot, keeping the other foot firmly on the floor until you transfer your bodyweight onto your raised foot, whereby you then straighten your raised foot, taking both feet up onto the step box, finishing the movement with both legs straight.
Lower one foot back down to the ground, and then the other, prior to repeating the movement for the desired amount of reps, taking care to make sure you plant your foot firmly onto the step, especially as you get tired, avoid performing poor reps, as this can lead to injury.