MoveOfTheMonth 1140

Move of the Month: Toe Taps


Toe taps in and of themselves will not give you super-human strength, but they are an excellent addition to any training regimen. Whether integrated into a plyometric circuit, swapping them in for rest periods in between sets, or as a finisher after a run, toe taps will help to ramp up your heart rate, and increase speed and endurance.

All you need to pull these off is a bench, chair, stairs, or step with risers. The higher the object, the higher the intensity.

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Step 1: Start facing your bench/step/stairs with your feet shoulder width a part.

Step 2: When ready, start with one foot on the bench, toes touching lightly.

Step 3: Alternate feet and swing arms as you would if sprinting – go all-out for intervals of 30-45 seconds.

For a more advanced version, try the movement holding a weighted medicine ball.

Try this integrated into a circuit or as a finishing movement by doing 30-second sets x 6-8, with 10-second rest periods in between.


  • Cardiovascular endurance
  • Speed
  • Agility
  • Core
  • Quadriceps

Your body is capable of amazing things, and the world is your playground. Get your toe tap on!

How do YOU stay active? Share your moves with us on Facebook and Twitter using #MoveOfTheMonth.

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