Start: Stand in front of a sturdy step or bench with a barbell resting on your traps. Put your nondominant foot flat on the step-that's the leg that's going to do the work. Make sure your lower back is in its naturally arched position, your shoulders are pulled back, and your eyes face forward.

Finish: Push down through your working heel to lift your other leg and brush the step with that foot. Then return to the starting position. It's important to keep all your weight on your working foot-your other foot is just along for the ride. Finish the set, then switch and do the same number of repetitions with your dominant foot on the step.

Do the standard stepup, but step all the way on and all the way off the bench each time without pausing between reps. You'll use momentum and sacrifice strength gains, but you'll get that hear rate up.

Start: Load a barbell and set it on the floor. Squat in front of it with your feet shoulder-width apart. Grab it overhand with your hands just outside your legs, your shoulders over or just behind the bar, your arms straight, and your back flat or slightly arched.

Finish: Simple as it sounds, all you really do is stand up. The key is to push with your heels and pull the weight to your body as you stand. As you get better at the lift ad use heavier weights, you'll develop tremendous strength and muscles mass on the back of your body-middle traps, lower back, gluteals, hamstrings. Pause with the weight then slowly return to the starting position. Pause with the weight on the floor and reset your body over the bar. You defeat the purpose of the deadlift if you use momentum to knock out reps. 

Squat over the barbell with a stance that's wider than shoulder width, and turn your toes out at about a 45-degree angle. Use a shoulder-width grip as you perform a deadlift. The upright stance afforded by the foot position of this variation means you get less hip and more inner-thigh work.

Start: Load a barbell and set it on the floor. Squat in front of it with your feet shoulder-width apart. Grab it overhand with your hands just outside your legs, your shoulders over or just behind the bar, your arms straight, and your back flat or slightly arched.

Finish: Simple as it sounds, all you really do is stand up. The key is to push with your heels and pull the weight to your body as you stand. As you get better at the lift ad use heavier weights, you'll develop tremendous strength and muscles mass on the back of your body-middle traps, lower back, gluteals, hamstrings. Pause with the weight then slowly return to the starting position. Pause with the weight on the floor and reset your body over the bar. You defeat the purpose of the deadlift if you use momentum to knock out reps.

Start: Load a barbell and set it on the floor. Squat in front of it with your feet shoulder-width apart. Grab it overhand with your hands just outside your legs, your shoulders over or just behind the bar, your arms straight, and your back flat or slightly arched.

Finish: Simple as it sounds, all you really do is stand up. The key is to push with your heels and pull the weight to your body as you stand. As you get better at the lift ad use heavier weights, you'll develop tremendous strength and muscles mass on the back of your body-middle traps, lower back, gluteals, hamstrings. Pause with the weight then slowly return to the starting position. Pause with the weight on the floor and reset your body over the bar. You defeat the purpose of the deadlift if you use momentum to knock out reps. 

From the standard deadlift starting position, grab the bar with your nondominant hand and perform a deadlift, taking extra care to keep your shoulders and his from leaning in one direction or the other. Return to the starting position. Finish the set with that side, then repeat with the other.