Begin by standing on a flat bench, standing erect and facing forward.

Move your feet outward just enough to clear each side of the bench as you squat down and your buttocks touch the top of the bench.

You will note that you are essentially in a squat position atop the bench with your thighs horizontal with floor and bench. Your hands are cocked, open, and touching either side of your waist.

Without hesitation, push with both legs as hard as you can while at the same time thrusting both arms upward into the air to help with your momentum.

You will land back atop the bench in the same standing position from which you started. Repeat movement for each subsequent rep. Rest only 30-45 seconds between sets.

Begin the exercise by standing next to a flat bench and placing your left foot flat atop the bench, hands at your hips.

Next, push with your leg like you’re doing a step up while at the same time thrusting both your arms upward and extended for momentum as you propel yourself into the air.

Your body will rise above the bench and you will land on the other side so that your left foot is on the floor and your right foot is atop the bench. Essentially, you are in the same position only with the opposite foot atop the bench, i.e., right foot.

Without any loss of motion, push with your right foot, extending your right leg and thrusting your arms into the air to clear the bench as you end up in the same position from which you started. You have completed one repetition.

There should be no loss of momentum or waiting while moving from one leg to the other as you go up, come down and return to the original position. Complete the movement for the required number of reps and sets resting about 30-45 seconds between sets.