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Make no mistake about it, the steps will sneak up on you and kick your ass. Simple, but highly effective. This is an exercise that seems forgotten when it comes to other bodyweight exercises.
It’s simple, all you do is find a sturdy bench and start walking, then get off and do this for a few minutes. Here’s the thing, because very few people use the stairs, this will be brutally difficult for most.
If you don’t think this exercise is worth it, try a 10 minute workout and I don’t mean those TV exercise step classes for girls. I’m talking about finding a bench that’s at least 12″ tall and going all out for 10 minutes.
Here’s another thing, for all you prisoner training addicts who get sucked into the marketing of prison exercise books, this exercise is actually a prison exercise, but only a real prisoner writing a book will add it in there , not the marketing genius. Why? Because it’s a boring-looking exercise and a hard sell.
We do this every day and don’t even realize it, and if you’re one of those people who can’t walk down stairs without a railing or needs to put your hand on your knee to propel yourself up, you need to stop reading this. and start reading someone else’s site.
You can use the steps as part of an exercise program that will build strength, speed, balance, stamina, and all you need is a few stairs or a sturdy bench.
Unique work that you can try:
Do 20 steps on each leg as fast as you can, turn around, place your feet on the bench or stairs you’re using, and do 20 push-ups. Repeat this for 10 minutes without stopping if you can. Try it for real and tell me how easy it is.
To push yourself a little further, wear heavy backpacks or a sandbag on your shoulder and see what it’s like for the worker who is a worker, even harder.
Check out these world records for weighted step ups I did 158 using a 50lb backpack in 5 minutes on a 15″ bench. Paddy Doyle came back and broke it doing 164. Step ups on a 15″ bench using a 100 backpack 105 lbs in 5 minutes is a feat.
I have done 7 series on a 17″ bench in 10:00 minutes, 40 step ups each series and 20 leg push-ups on the bench for a total of 280 step ups and 140 elevated push-ups.
Give it a try, let me know how it feels!
Toughness Creates Winners