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At Home Leg Exercise For Women – Dynamic Step Up

Put this exercise at the end of your leg workout and feel the quads burn. I love dynamic movements for women exercise programs.

Dynamic Exercises For Women

Dynamic exercises include any type of exercise that keeps the body’s joints and muscles moving. Examples include swimming,  jogging, walking, cycling, snowboarding and can also be during weight training. The continuous movements of dynamic exercise improve blood circulation, strength and endurance.

Isometric exercises are done in static positions as opposed to dynamic that are done through range of motion. When you keep the moving during your workout, you will keep your heart rate high and will in turn burn more fat.

These finishers are a lot harder than they look. When you are ready, you can also add some light weights.

See also Inner Thigh Workout

Join the discussion 21 Comments

  • Lily says:

    Will try it tomorrow after my Dr. K workout. It looks tough so I will probably start with 8 reps for now until I gain strength. You guys are so cute!! 🙂

  • adrianna says:

    I love this exercise but how many reps & sets should we do?

  • Toni says:

    Oh my these look hectic! Especially after a workout – can’t wait to try them!! Burn baby burn….

  • Deb says:

    Thanks Flav! This is a great finisher. Can’t wait to try it out.

    What’s the huge tractor tyre in the background for???!!

    • Flavia says:

      That’s for flipping. A lot of people are into that style of training. Some people also use it for step ups, but mostly for flipping.

  • Lori says:

    Flavia…I’ve been doing your workouts since July and I’ve never seen such great results from any other program than yours. Today I did your workout 4 and then did the dynamic step-ups at the end of it…wowsers! legs were burning. Love to hate your workouts…I’m addicted!

    Are you planning to offer a new program any time in the near future??? I still need work with my abs…although they have improved so much by doing your current program. Thank you!

    • Flavia says:

      Thanks Lori! I am currently creating FULL-BODY-LICIOUS 2.0. I can’t wait till it’s complete!

      • Anna says:

        oh! I can’t wait for FBL 2!!! 🙂

        • Flavia says:

          🙂 Me too! I am having a lot of fun right now experimenting with new exercises. Some work and some don’t…lol, but that’s the fun of it!

      • Lori says:

        I can’t wait either!!! The nice thing about your workouts is that you can tweak the exercises or increase the weights to keep them fresh! Somedays I’ll use the TRX, other days dumbbells and even a foam roller in lieu of the ball for some of the ab exercises. Today I bought “The RACK” and will be incorporating my new piece of equipment when doing your workouts. Your ab workout is really challenging even after 6 months of doing it!

        When do you think version 2.0 will be complete? I’m so excited to hear that you are working on your next series! 🙂

        • Flavia says:

          That’s great Lori, so happy that you are incorporating other exercises into the program, that is my intention. FBL 2.0…not too sure yet but you guys will be the first to know…I am aiming for a couple of monthes 🙂

  • Holly says:

    So, if I want to try this at home and don’t have a weight bench, what would be a good replacement that won’t slide? Or should I just leave this for the gym?

  • Lily says:

    Tried this excersise the other day. My quads and butt still hurt, but i think it’s working. Feel awesome and stronger!!
    I got a home gym for Christmas, do you know where I can find workout routines for home gyms? Cant wait for the FBL 2.0. I missed it the first time for being on vacation. But wouldn’t mind to invest in thisone. I’m sure it will be worth it. thanks for empowering me!!

  • Holly says:

    Hi Flavia
    I’m 17 and I started doing bodyweight workouts, specifically the 24-7 fat loss sample workout you posted on your blog and similar style ones and I’ve noticed a huge increase in muscle mass in my thighs. (from squats and other leg type exercises i assume)

    My goal is primarily to burn off excess fat and maintain the muscles I have now. I do the bodyweight workouts 3x a week and HIIT 1-2x a week. Do you think I need to step up the cardio to get more fat loss going on?


    • Flavia says:

      Yes, if you aren’t seeing a 1 pound fat loss a week, I would step up the intensity of your HIIT or make them an extra 10 minutes in length.

  • Corey says:

    I tried these last week after my leg training using a step board and risers, it wasn’t as high as the bench, but I must say they were very challenging, I really felt the burn in my quads and was sore for a few days after, I will add these more often thank you Flavia for the tips..

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