Description:

1. Try to run continuosly up and down the stairs (or escalator) for 2 minutes. Then have a 60 seconds pause. Repeat the exercise as much times as you need. 2. Place one foot on the bench (or step). Through the heel pull your body up, push through your quad and explode into a hop on the bench in the end. Lower yourself back down to the starting position. 3. Stand with your feet shoulder wide and knees slightly bend. Bend your knees and squat down engaging gluteus, quads, and hamstrings to push the body up and off the floor.

Muscle groups:

Gluteus, Calves, Quads, Lower Back, Hamstrings

Equipment:

Step