28-DAY STEPUPS CHALLENGE
STARTS 1/8/24! This challenge has 3 main goals:
- Shred off that holiday blubber
- Sculpt wheels of steel
- Improve walk/run & hiking performance
And the TEST at the end of the 28 days is 60 minutes of non-stop stepups, which my custom daily program will prep you for.
Think of this like the ultimate at-home stairmaster challenge but all you'll need is a box/step/bench or adjustable aerobics step, a pair of 10-25 pound dumbbells and an optional weighted vest/backpack.
I’ve broken the content down into 3 unique pathways outlined below:
PATHWAY 1: Follow-Along Flows
These are progressive 10-20 minute stepup focused workouts with both an upfront instructional component plus done-for-you follow-along section to finish. Each flow should be done at least 3x/week but you can do it mostly daily too.
Use the following weekly progression, going from easier to harder:
Week 1: Stepups Flow 1
Week 2: Stepups Flow 2
Week 3: Stepups Flow 3
Week 4: Stepups Flow 4
Beginners should make this their workout of the day. Advanced trainees can stack this onto their regularly scheduled workout of the day or do it on off-days.
PATHWAY 2: 14-Day EHOH Flow
This EHOH (Every Hour On-the Hour) Schedule features a daily stepup variation to do hourly for at least 2 minutes (1 minute/side) throughout your workday as outlined below:
Day 1: Stepups EHOH 1
Day 2: Stepups EHOH 2
Day 3: Stepups EHOH 3
Day 4: Stepups EHOH 4
Day 5: Stepups EHOH 5
Day 6: Stepups EHOH 6
Day 7: Stepups EHOH 7
Day 8: Stepups EHOH 8
Day 9: Stepups EHOH 9
Day 10: Stepups EHOH 10
Day 11: Stepups EHOH 11
Day 12: Stepups EHOH 12
Day 13: Stepups EHOH 13
Day 14: Stepups EHOH 14
Days 15-28: Repeat Days 1-14
Weeks 1/3 have a mobility focus. Weeks 2/4 have a strength focus.
If you’re unable to drip this hourly, you can also do it all at once for 10-20 straight minutes.
PATHWAY 3: Weekly Challenges
These are 10-minute starters or finishers you can stack onto your regularly scheduled workout of the day, going from easier to harder as outlined below:
Week 1: Stepups Challenge 1
Week 2: Stepups Challenge 2
Week 3: Stepups Challenge 3
Week 4: Stepups Challenge 4
For best results, I recommend combining pathways 1 & 2. But pick the pathway that works best for your current schedule and fitness level and get it done!
ANY QUESTIONS? Post them in the comments section underneath the START HERE: VIDEO PODCAST!
And please stay tuned for a special 1 hour podcast where I further flesh this out for you.
Enjoy ;)
Much Love,
BJG
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START HERE! VIDEO PODCAST: 28-DAY STEPUPS CHALLENGE
This video podcast is a deep-dive into the 28-DAY STEPUPS CHALLENGE!
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STEPUPS 101 IN 60 SECONDS!
The Stepup is arguably the most functional lower body exercise. Consider it the hip-dominant sibling to the lunge (and it’s also easier on the knees). Unlike the lunge, it requires you to lift your leg up, recruiting the hip flexors more. The ideal starting step height is where your top thigh is ...
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STEPUPS FLOW 1
This is a mostly daily stepups follow-along flow you can do during Week 1 of the program.
I created this high-box/step flow to fully mobilize the entire hip complex, alleviate back & hip pain, plus prep the body for stepups, lunges & all single-leg training. It’s also one of my go-to pre-walk/r...
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STEPUPS FLOW 2
This is a mostly daily stepups follow-along flow you can do during Week 2 of the program.
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STEPUPS FLOW 3
This is a mostly daily stepups follow-along flow you can do during Week 3 of the program.
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STEPUPS FLOW 4
This is a mostly daily stepups follow-along flow you can do during Week 4 of the program.
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STEPUPS EHOH 1
YO! In DAYS 1 AND 15 of the 28-DAY STEPUPS CHALLENGE we focus on what I refer to as the best hip flexor stretch in the game to alleviate lower back pain. It will also make it a walk in the park to get lift your legs up onto a box during stepup training.
This hip mobility drill is also great for ...
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STEPUPS EHOH 2
YO! In DAYS 2 AND 16 of the 28-DAY STEPUPS CHALLENGE we focus on what I refer to as the best glutes stretch in the game to alleviate lower back & hip pain. It will also help your get your toes pointing more forward during walking, running, squatting, etc.
This hip mobility drill is also great fo...
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STEPUPS EHOH 3
YO! In DAYS 3 AND 17 of the 28-DAY STEPUPS CHALLENGE we focus on what I refer to as the best hamstrings stretch in the game to alleviate lower back & hip pain. It will also help improve your deadlifting form and hip-hinging pattern.
This hip mobility drill is also great for bigger, taller traine...
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STEPUPS EHOH 4
Do at least 1 minute/side (or 5-10 reps/side) EHOH (Every Hour On-The Hour) for best results. You can also flow for 1-2 minutes/side for 10-20 straight minutes if you can't fit it in hourly.
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STEPUPS EHOH 5
Psoas Stepups target the high hip flexors to improve hip flexion & extension, gait & overall lower body exercise performance. It will also ease back and hip pain. This is a great warmup move before walks, runs, hikes or a leg day.
Do at least 1 minute/side (or 5-10 reps/side) EHOH (Every Hour On...
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STEPUPS EHOH 6
The Stepup to Balance strengthens your glutes & hip flexors while improving ankle, knee & hip stability. Adding the knee lift at the top of the stepup not only gets the psoas muscle going but it maxes out glute activation by encouraging complete hip extension.
Elevating the heel of your stepping...
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STEPUPS EHOH 7
The Stepup stresses the glutes more where The Lunge targets the quads more. The Stepup to Reverse Lunge fuses the best of both worlds when it comes to lower body training while also hitting the hamstrings harder and increasing calorie and fat burn.
Do at least 1 minute/side EHOH (Every Hour On-T...
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STEPUPS EHOH 8
Do at least 1 minute/side (or 3-5 reps/side) EHOH (Every Hour On-The Hour) for best results. You can also flow for 1-2 minutes/side for 10-20 straight minutes if you can't fit it in hourly.
The key to bulletproofing your knees is to focus on slow & controlled eccentric training. The eccentric st...
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STEPUPS EHOH 9
Going downstairs becomes a very dangerous task with age, especially if you suffer from chronic knee pain or arthritis. Lack of eccentric quad strength and knee mobility can cause your legs to buckle resulting in catastrophic fall.
The step down exercise progression teaches you how safely go down...
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STEPUPS EHOH 10
Do at least 2 minutes total (or 5-10 reps/side) EHOH (Every Hour On-The Hour) for best results. You can also flow for 1-2 minutes/side for 10-20 straight minutes if you can't fit it in hourly.
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STEPUPS EHOH 11
Do at least 1 minute/side (or 5-10 reps/side) EHOH (Every Hour On-The Hour) for best results. You can also flow for 1-2 minutes/side for 10-20 straight minutes if you can't fit it in hourly.
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STEPUPS EHOH 12
Do at least 1 minute/side (or 3-5 reps/side) EHOH (Every Hour On-The Hour) for best results. You can also flow for 1-2 minutes/side for 10-20 straight minutes if you can't fit it in hourly.
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STEPUPS EHOH 13
Do at least 1 minute/side (or 3-5 reps/side) EHOH (Every Hour On-The Hour) for best results. You can also flow for 1-2 minutes/side for 10-20 straight minutes if you can't fit it in hourly.
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STEPUPS EHOH 14
Do at least 1-2 minutes total EHOH (Every Hour On-The Hour) for best results. You can also flow for 10-20 straight minutes if you can't fit it in hourly.
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STEPUPS CHALLENGE 1
This is a 10-minute starter or finisher you can add to any one of your regular TDBJ workouts during Week 1 of the program. Do 1 minute/side for 10 straight minutes.
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STEPUPS CHALLENGE 2
This is a 10-minute starter or finisher you can add to any one of your regular TDBJ workouts during Week 2 of the program. Do 1 minute/side for 10 straight minutes. You can either do stepup thrusters or cleans all the way through or mix between them on feel.
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STEPUPS CHALLENGE 3
This is a 10-minute starter or finisher you can add to any one of your regular TDBJ workouts during Week 3 of the program. Do 1 minute/side for 10 straight minutes.
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STEPUPS CHALLENGE 4
This is a 10-minute starter or finisher you can add to any one of your regular TDBJ workouts during Week 4 of the program. Do 1 minute/side for 10 straight minutes.
