There are countless exercises using a step bench that you can do on a low to medium impact level, making this effective for everyone! This makes the step bench workout great for all fitness levels and the best thing is that you can go at your own pace. To increase the intensity, just add weights and pick up your speed of execution. And to lower the intensity, slow down and do not use weights. As for height of the bench, you can utilize a step bench with 2-3 risers or use a park picnic table and step it up there. So are you ready to step it up with exercises using a step bench?
Step bench exercises are an excellent way to enhance your overall fitness by combining cardiovascular endurance, strength building, and balance improvement into one dynamic movement. By repeatedly stepping onto and off a stable surface, you engage major muscle groups, including your quadriceps, hamstrings, glutes, and calves, promoting lean muscle growth and toning your lower body. This functional exercise also elevates your heart rate, helping to burn calories and improve cardiovascular health. Additionally, bench steps are great for enhancing coordination and stability, as they challenge your balance with each step. Whether you’re a beginner or a seasoned fitness enthusiast, step bench exercises are highly versatile, allowing you to adjust intensity through speed, height, or added weights, making them a perfect addition to any workout routine.
1. Bench Step Ups
As you step up, make sure that you are driving through heels as you extend the heel, then come down and switch legs. Perform 12-20 reps and 4-5 sets. If you want to increase the intensity, add weights! Bench step ups are one of the best exercises using a step bench to increase your heart rate, burn calories and feel great!
2. Hamstring Curl
To swap out your normal step ups and target your hamstrings, perform hamstring curls as you step up. Alternate legs to work the total body and step yourself to a fitter, leaner body! Perform for 4 minutes.
3. Plyo Jumps
To work your core and increase your caloric burn, add some plyos into your step ups. Check out this video to see just how to do this and perform 3 sets of 18. This explosive move will have you feeling the burn and seeing results in no time!
4. Tricep Dips
Tricep dips are a super effective exercise for triceps and shoulders. Your goal should be to perform 3 sets of 18 to tone your arms and increase your strength. This is a great exercise to utilize the step bench!
5. Pushups
Engage your core by tightening your stomach when performing a bench push up. This is a great exercise for beginners looking to work their arms at a lower impact level. Just make sure to focus on proper form as in the video and work your way up to 3 sets of 20!
6. Decline Pushups
To bump it up to the next level, perform decline pushups with your feet up on the bench. Lower your body down to the ground and tighten your abs. This upper body exercise is challenging for all but the results are well worth the work! So put your feet up on the bench and get down and give me 20!
7. Step up Kick Back
To target your glutes and put a spin in your regular step ups, perform a step up kick back. As you raise your leg to step up, simply kick back. This simple exercise does wonders for your behind and the best part is that you can actually feel it working! So kick it up and work that bootie!
Now that you have a few new exercises you can try on the step bench, are you ready to step it up? Then get up, get moving and get ready to step your body away to become leaner, stronger and healthier! Use the great videos to help guide you!
Frequently Asked Questions
- What are some good exercises to do with a step bench?
- Oh, there are so many! You can do step-ups, incline push-ups, tricep dips, and even some crazy cardio drills. It’s such a versatile piece of equipment!
- Why should I incorporate a step bench into my workouts?
- Well, it's like having a mini-gym at home. It helps with cardio, strength training, and toning. Plus, it's excellent for working on those leg muscles!
- How can I make my step bench exercises more challenging?
- Great question! You can add some weights, increase your repetitions, or try combining moves like step-ups with a knee raise. There’s always a way to up the ante!
- Are step bench exercises good for beginners?
- Absolutely! You can start with basic moves and gradually add complexity as you get more comfortable. A step bench is very beginner-friendly.
- Can I use any other equipment with my step bench?
- Definitely! You can incorporate dumbbells, resistance bands, or even use it alongside yoga mats for a full-body workout. The options are endless!
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