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Step ups
STEP UPS
STEP UPS
Description
Step ups
On a low wall, raise each leg one at a time up on the wall. Sometimes the second leg can be brought up to the chest before placing on wall.
Often times done in a ladder along with another exercise.
See Also
Bulgarian Split Squat
Intermediate
Squat with one leg on a bench or partner's back, lowering until your knee nears the ground.
Lower Body
Glutes
Lunges
Bench
Partner
Gargoyle
Intermediate
Half-squat on an elevated surface while grabbing the inside of your ankles, like a Monkey Humper.
Lower Body
Squats
Flexibility
Bench
Coupon
Upper Decker
Intermediate
UPPER DECKER
Step up onto a sturdy table or stairs, do one air squat, then step down. Inspired by MaGruber.
Lower Body
Squats
Bench
Stairs
The Butkus
Intermediate
THE BUTKUS
Using a curb as a step, alternate rapid toe taps for one minute, rest for one minute, and repeat for three rounds, aiming to avoid a TKO.
Calves
Bench
Lower Body
Plyometrics
Stirkin
Intermediate
STIRKIN
Perform step-ups on one leg, then irkin using the same surface.
Bench
Merkin
Lower Body
Full Body
Spiced Rum Squat
Advanced
SPICED RUM SQUAT
In Captain Morgan stance, raise one leg on a surface 18-24 inches high and squat, ensuring your 6 touches your raised heel. Alternate legs using benches or picnic table seats.
Lower Body
Squats
Bench
Mario
Intermediate
MARIO
Perform double box jumps on picnic tables or stairs: jump to the seat, then to the tabletop, stand up, and walk down. Named after the iconic video game character for obvious reasons.
Jump
Plyometrics
Lower Body
Bench
Jump Ups
Beginner
JUMP UPS
Jump with both feet from the ground onto a low wall and back down, often done in a ladder format with another exercise.
Lower Body
Jump
Plyometrics
Bench