"Step-ups are another great exercise to strengthen your legs and stabilize your core and lower-back muscles," Blozy says.
Begin with a small step (as shown), then gradually work up to a 20- or 30-inch box. When you're ready, intensify the move by adding weight. Hold a dumbbell in each hand by your side or a kettlebell or two at your chest. "Not only will your quads burn, but your heart rate will also accelerate and sweat will pour," Blozy says.
- Find a sturdy bench, wooden box, or chair that allows your knee to be at about a 90-degree angle or larger when you place your foot squarely on it.
- Hold a dumbbell or kettlebell in each hand by your side (or, for a more advanced version, in the front rack position at your shoulders).
- Step your right foot onto the box, then your left, so both feet are on top of the box.
- Softly step the right foot back to the ground, then the left.
- That's one rep. Repeat leading with the opposite side.
- Do three sets of 10-12 reps.
