It is Part Three of the Basic Legs Series.
Click here for Part One.
Click here for Part Two.
It's time to step it up -- literally.
Click here for Part One.
Click here for Part Two.
It's time to step it up -- literally.
Basic Leg Workout: PART THREE
The Step-Up
(Do you love the 1980's jammers? He is--um--potty training and this nasty bathing suit was the closest, clean thing to put on him. Plus, the shirt is too small. I crack up every time I see this picture! My poor children...)
Objective:
Build strength in glutes and quads.
Equipment:
A step. Find one that is at your level. You may want to start out on the stairs, the fireplace mantel, the curb, etc. Or you may be ready to use a normal chair, piano bench, or workout bench.
Starting Position:
One foot on the step, one foot on the floor. The angle of your leg should be no less than 90 degrees.
Movement:
Putting the weight on your foot that is on the step, step it up! Wahala!
Bring both feet together, keeping most of the weight on your foundation leg.
Bring the same foot back down to the floor.
Trainer Momma Tips:
Chest up! If you can't step up without leaning significantly forward, use a smaller step.
Make sure your knee is directly over the foot. Protect those knees at all costs!
** THIS IS A BIGGIE:
NO HANDS ON YOUR KNEE TO HELP YOU GET UP!
This move is for the glutes, so you need to let them work on their own. Again, if you can't step up without using your hands, then use a smaller step.
Workout Ideas:
Do 15 step-ups with your right foot. Then 15 step-ups on your left. Repeat all that 2, then eventually 3 times.
Take It Up a Notch:
-Add weights. Start with 5 lbs, then working up to 15 lbs in each hand (ouch!).
-Knee Up. Instead of bringing the feet together on top of the bench, add a balance move by bringing the knee up in front of you, never having the foot touch the bench. (Ooooo! Now that is fancy!)
The Step-Up
 |
| From October 2009 |
Objective:
Build strength in glutes and quads.
Equipment:
A step. Find one that is at your level. You may want to start out on the stairs, the fireplace mantel, the curb, etc. Or you may be ready to use a normal chair, piano bench, or workout bench.
 |
| From Collages |
One foot on the step, one foot on the floor. The angle of your leg should be no less than 90 degrees.
 |
| From October 2009 |
Putting the weight on your foot that is on the step, step it up! Wahala!
Bring both feet together, keeping most of the weight on your foundation leg.
Bring the same foot back down to the floor.
 |
| From October 2009 |
 |
| From October 2009 |
Chest up! If you can't step up without leaning significantly forward, use a smaller step.
Make sure your knee is directly over the foot. Protect those knees at all costs!
** THIS IS A BIGGIE:
NO HANDS ON YOUR KNEE TO HELP YOU GET UP!
This move is for the glutes, so you need to let them work on their own. Again, if you can't step up without using your hands, then use a smaller step.
 |
| From Collages |
Do 15 step-ups with your right foot. Then 15 step-ups on your left. Repeat all that 2, then eventually 3 times.
Take It Up a Notch:
-Add weights. Start with 5 lbs, then working up to 15 lbs in each hand (ouch!).
-Knee Up. Instead of bringing the feet together on top of the bench, add a balance move by bringing the knee up in front of you, never having the foot touch the bench. (Ooooo! Now that is fancy!)
 |
| From Collages |
1 comments:
Hey Mandi
I was looking for a tutorial on the up and overs on the high bench im assuming it's pretty much what it says step up and over. Do I turn to the side or face forward.
Thanks
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