1 sec step up,
1 sec step down. 30 seconds each side
1. At a bench or high step, place one foot firmly on the top of bench/platform and drive down through the foot while pressing yourself up to both legs standing on top of the bench.
2. Step down one foot at a time to return to the start position. Repeat for prescribed time using the same leg to step up, then repeat using the other leg to step up.