Full body

Up Downs: Football Conditioning


  • Burn pesky fat with heart-starting, cardio-busting movement.
  • Engage core while challenging the cardiorespiratory (aerobic) system.
  • Tone the glutes, hamstrings, and calves with one move.

How to do Up Downs:

Starting Position: Stand on the balls of your feet, shoulder-width apart.

Movement: Take flutter steps back and forth as fast as possible. When coach calls “down”, drop into a low squat, touching both hands to the ground between your legs.

Return: Squeeze your glutes to extend your hips back to standing. Return to flutter steps as quickly as possible. Stay on the balls of your feet.

Modification and Progression:

  • To simplify Up Downs, just do Quick Feet Front and Back without the squat taps.
  • To advance Up Downs, raise your arms overhead in the air as you do flutter steps and complete the up/down movement from there.

Movement Tips:

  • Keep your chest up and shoulders back.
  • Brace your core throughout the movement.
  • Touch your hands to the ground by squatting down first, then leaning forward with your torso.
  • Increase your pace as you get into rhythm of the exercise.

Our live, real-time coaching will motivate you through every rep. So download the app and we’ll have you perfecting your Up Downs in no time.