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 need to do is find a sturdy bench and start walking, then get down and do this for a few minutes. Here’s the thing, because very few people use stairs, this will be brutally difficult for most.

If you think this exercise isn’t worth it, try a 10 minute workout and I’m not talking about the 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 junkies who get sucked into the marketing of prison workbooks, this exercise is actually a prison exercise, but only a real prisoner who writes a book will add it in there , not the marketing genius. Why? Because it is an exercise that looks boring and difficult to sell.

We do this every day and don’t even realize it, and if you’re one of those people who can’t walk steps without a railing or need to put your hand on your knee to propel yourself, 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, endurance, and all you need is some stairs or a sturdy bench.

Unique work you can try:

Do 20 stair 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 it a bit further, wear heavy backpacks or a sandbag on your shoulder and see what it’s like for the worker who’s a worker, even harder.

Check out these weighted step up world records I did 158 using a 50lb backpack in 5 minutes on a 15″ bench. Paddy Doyle came back and beat it doing 164. Step ups on a 15″ bench using a 100 backpack 105lbs in 5 minutes is quite 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.

Try it, let me know how it feels!

Toughness creates winners