New Move Monday: Dumbbell Step Up

 

I love compound exercises! The more muscles you work, the more calories you burn, and compound exercises allow me to get in and out of the gym faster.

 

This Monday’s new move: the Dumbbell Step Up.  This exercise works multiple muscles (strength benefits) and gets your heart rate up (cardiovascular benefits)!

 

Tips: The first time you attempt this move, try it without weights, at a slower pace, and with a small bench/platform. As you get stronger, add weight and/or raise the bench and/or increase your speed. There's always a way to challenge yourself with this exercise - no matter how strong you are.

 

Instructions:

 

Hold one dumbbell in each hand, by your sides. Step up onto a flat bench with your left leg. Then, step up with your right leg to stand on the bench. Step down with your left leg, then your right leg. Repeat 12 to 15 times, then step up with your right leg first for 12-15 reps on that side.

 

If you are an advanced athlete, you can add a glute lift by stepping on the bench with your left leg and kicking the right leg back instead of stepping on the step with your right leg for each of the reps listed above.