Monday, November 21, 2011

How To Do Weighted Step Ups



Today I'm going to show you how to do steps ups which are very useful fitness exercise. Step ups are low impact plyometric exercises that build functional strength, endurance and burn body fat. Stair climbing is an example of this low impact exercise. But we're going to go one better. That's where weighted step ups come in. Some benefits of this exercise include:

  • neuromuscular coordination
  • enhanced grip strength
  • enhanced shoulder strength
  • refined core and back muscles
  • strong legs
This is a must learn exercise, so get ready because we're going to get started right now.

How To Do Weighted Step Ups
You'll need a pair of dumbbells, kettlebells or buckets and aerobic steps or low flat bench for this exercise. To prime your muscles and assist with familiarization of the exercise, grab a pair of light weight dumbbells. This is the start of your warm up set. Make sure the bench or steps can support your body weight as well as those of the dumbbells. The height of the steps should be 1.5 feet - 3 feet.

Take one dumbbell in each hand and hold them at your sides. Pull your shoulders back. Now, take a breath and bring your right foot onto the platform, followed by your left. Once both feet are on the platform, step back down beginning with your right foot, then your left foot. That's one repetition. Then step up leading with your left foot, followed up by your right. Step back off the platform with your left foot leading. Once you're firmly back on the floor, you've completed your second rep. Do this for a total of ten reps. After you've completed the warm up, grab a heavier pair of dumbbells to begin the real work.
Choose weights that are heavy enough to challenge your body, but not so heavy that you'll lose balance. Perform ten reps for a total of three sets then move on to another exercise e.g. box jumps, lunges, etc. Each week increase the weights by 10 - 20 pounds.

If you perform weighted step ups on a regular basis, you'll notice improved strength and endurance. This has practical applications i.e. functional strength gains for areas such as carrying objects up and down flights of stairs, across long distances, etc. 

"Great Chest and Whole Body Workouts: How To Do Weighted Step Ups" copyright 2011 Great Chest and Whole Body Workouts. All Rights Reserved.