Sunday, April 8, 2012
Quickie Workout #6: Stairs Required
Today's quickie is based on using a set of stairs. For this you will need to have some balance and coordination. When choosing your set of stairs, be sure to choose one that has a handrail. The exercises listed are only for going UP the stairs. Be slow and controlled walking down the stairs because there is a lot of force on your knees.
You can use a kitchen timer to keep track of your intervals. If you are unclear what the exercise is I am describing, please look for a video or arrange for an in-person tutorial.
Please consult your doctor before engaging on any fitness regime.
Remember to go for QUALITY over quantity. Breath on the excursion (ie, exhale when pushing yourself up on the push up, inhale as you return to the ground). Keep your abs in as if there is a string from your belly button pulling through to your spine.
2 min- Warm up walking up and down the stairs.
1 min- Two steps at a time leading with the right leg. Hold on to the railing if you need to.
1 min- Two steps at a time leading with the left leg.
20-30 reps- Calf raise on the bottom step. Place the ball of your foot on the edge of the step and lift up and down for a full range of motion.
1 min- Side squat with left foot on 2nd step and right foot on floor.
1 min- Side squat with right foot on 2nd step and left foot on floor.
1 min- Push/press ups incline (hands on steps) for beginners. Decline (feet on steps) if you are more fit.
20-30 reps- Calf raise on the bottom step.
5x- Run up steps for beginners. OR 3x- Hop up the steps if you are more fit.
1 min- triceps dips on bottom step.
Repeat for more heart-pounding fun.