How To Do Up Up Down Down

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Chris Freytag demonstrating Up Up Down Downs

Up Up Down Down is a simple but effective cardio exercise using a step or platform to move up and down quickly, accelerating your heart rate and burning calories fast! Up Up Down Down is simple to follow once you get a rhythm going. The quickness of this exercise helps you practice not only your cardio ability, but also your agility and coordination. These elements of training are crucial both for athletes for the the every day person that is aging. Agility and coordination keep you sharp as you move throughout your daily activities and help prevent trips and falls.

There are many options for cardio exercise, from cycling to running to elliptical machines, but some of them get monotonous and boring, particularly if you are stuck inside. If you learn how to do Up Up Down Down you will have a new cardio move you can do anywhere! You don’t have to own a platform or a step. You can do this move on your own staircase our outside on a curb. This is a great move for incorporating into circuit training as well. Do a minute of Up Up Down Down, then drop and do 15 push-ups. Move back to Up Up Down Down and then perform 15 squats.

We recommend that you start slow when you learn this move. Begin by walking up and down and pick up your pace a little at a time. Eventually, you should be at a fast pace that challenges your legs and your heart. In addition to starting slow, start on a bench or step that is low to the ground and once you learn how to do the move consistently, you can move to a higher level.

Try up up down down in place of the jumproping in this 15 Minute Jump Rope Circuit Workout!

Here are the steps to performing Up Up Down Down:

1) Start standing in front of you step.

2) Step up with right foot, then left foot, then down with right foot, and down with left, up right, up left, down right, down left, etc. Continue up up down down in a “running” fashion for desired amount of time.  Then switch to up left, up right, down left, down right for desired amount of time.

3) Keep abs tight and feet as quiet as possible as you move up and down.

Targets: glutes, hamstrings, quads

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