Quickie Workout #63 (Stairs required!)

Sunday, July 28, 2013

Take you will need a flight of stairs and a reasonable amount of fitness.  Be sure to hold on to the railing.  

Remember to go for QUALITY over quantity. If you are unclear what the exercise is I am describing, please look for a video or arrange for an in-person tutorial with me.

Please consult your doctor before engaging on any fitness regime.

Don't forget to breathe! Please email me if you want tips on how to make the quickies easier or more challenging (mollie@ptmollie.com)

Warm  up- Walk up and down stairs for 3 minutes or until you start to break a sweat
1 min-  'Box jump' on to the lowest step from the ground.  If this is too advanced, you can do step ups.
1 min-  Push/Press ups, inclined on steps for beginner, declined for advanced.
1 min-  One legged squat (right leg off side of step for a greater range of motion, squat with left leg)        
1 min-   One legged squat (left leg off side of step for a greater range of motion, squat with right leg)           
1 min- Tricpep dips
1 min-  Reverse lunge by placing one leg on a step but facing away from stairs.  Add in lateral raise.
1 min-  Reverse lunge by placing the other leg on step.  Add in frontal raise.      
1 min-  Stand close to bottom step, bend over, and place hands on the bottom step (or 2nd step if you can't reach bottom step). Bend arms at the elbow to lower head closer to the step.  Exhale and extend arms. 
1 min-  Climb steps 2 at a time, but lunge before switching lead legs.                      
1 min-  Perform a plank on your hands rather than elbows.  To make it more challenging, perform on a decline.
1 min- Boat pose on the bottom step

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