Step-Up

Updated: Apr 15

Warm up:

Resistance Band Chest/Shoulder Stretches

3-5 Yoga Worms


Then complete one of the following options-

Option 1 > 3 Months

5 Rounds of:

400 M Run/Row/2:00 High Knees jumping jacks

20 Step Down Biceps Curls 15/20 (10 R leg only/10 L leg only)

20 Step Down OH Press 15/20 (10 R leg only/10 L leg only)

20 OH Triceps Ext 15/20 (10 R leg only/10 L leg only)

Option 2 < 3 Months

4-5 Rounds of:

400 M Run/Row

20 Step Down Biceps Curls 10/15 (10 R leg only/10 L leg only)

20 Step Down OH Press 10/15 (10 R leg only/10 L leg only)

20 OH Triceps Ext 10/15 (10 R leg only/10 L leg only)

Option 3< 1 Month

2-3 Rounds of:

200 M Run/Row

10 Step Down Biceps Curls 8/10 (5 R leg only/5 L leg only)

10 Step Down OH Press 8/10 (5 R leg only/5 L leg only)

10 OH Triceps Ext 8/10 (5 R leg only/5 L leg only)


Recommended step height 15" but should be modified as needed.


May be timed. However full range of motion is more important than speed. 30 Minute cutoff.


Post time and thoughts to comments


Cool Down:

Child's Pose

Forward Fold or Sit and Reach

QL Stretch

Lower Back & Piriformis Stretch


It’s a dream come true working out with my kiddos. Even if I’m doing the “old lady” version and one of the four would rather D.J. It’s the very best!


How about 80+ miles of hiking with your family?! THAT's freaking amazing! Way to go Tom!


175 views4 comments

Recent Posts

See All

Arm Assault

Warm-up: 400 m Run/Row 20 Alt Leg V-ups (R+L=2) Resistance Band Chest/Shoulder Mobility Complete 2 X:* 10 Triceps Bench Dips 10 Barbell Clean Curls AHAP 10 DB OH Press AHAP 10 DB OH Triceps Press AHAP

COMMUNITY.jpg