- Find a step, a bench, or a sturdy chair that when you place your foot squarely on it, your knee is at a 90-degree angle or larger.
- Step up 20 times, leading with the right foot, then the left, bringing both feet completely onto the bench. To return to the starting position, lead with the right foot to step down to the floor, then the left, until ending with both feet on the ground. Switch legs, and start stepping with the left foot for 20 steps.
- To make this move more challenging, start by stepping onto the bench with your right foot, bring your left foot up and tap the bench with your left toes, then lower your left foot down to tap the floor (as shown). This is one rep. Your right foot never moves as you bend and straighten your right knee. This works best on a step or bench, something lower than a chair.
- Repeat either move for a total of 30 seconds.