Step-Ups

As I have mentioned before, I'm always trying to incorporate new things into boot camp - especially exercises that translate well to just about any setting or skill level. That's why I love step-ups. They're an incredibly simple exercise to instruct and complete, yet they have the ability (through adding weight, increasing speed, incorporating plyometric components) to really focus on the lower body--quads, glutes, hamstrings--while promoting core activation and working on balance.

I love them for my boot camp, because all you need is a step. I use park benches, railroad ties, plyo boxes - anything that is about 24 inches off the ground. The movement itself is super simple - step up with one foot, bring the other leg with you and place that foot flat, clear the hips (meaning, bring your torso completely straight on top of your body), then step back down with the same foot you stepped up with. When both feet hit the ground again, change the lead foot.

That is the most basic movement - and here's a video to show you what it looks like. However, that is just where the fun begins. Some other things you can do to make it more challenging include:

• Adding dumbbells--this is the easiest thing to do, it adds resistance for a better leg and core workout
• Add a "pull step" once your non lead leg comes up--step up left, then step up right and "pull" that right knee towards your chest. This activates the hip flexors and adds a tougher cardio element
• Add a calf raise once both feet are flat on the step
• Move faster--this increases the pace to make it a stronger cardio challenge
• Jump into the movement--this is more difficult and should only be done after mastering the basic movement, but check this out to see what I mean - adding a plyometric element here really amps up the resistance/cardio benefits) 

You can do them anywhere - give them a try and let me know what you think! Or, if you're coming to boot camp, get ready.