May 3rd, 2016
Category: Training
Hump Day Wednesday, Stairs Gone Wild!
STAIRS GONE WILD!
Depending on your fitness level; you will want to either run / walk one block of stairs or up to 4blocks per interval. Be mindful to take yourself out of your comfort zone and really push yourself out of your box.
At the completion of accomplishing your block of stairs, perform each of the described exercises. Be mindful to work within your own limits, paying attention to your body mechanics and slow it down, or ramp it up where needed. Listen to you and how your body is feeling. These are suggestions and I will show everyone modifications along the way, but be mindful to always practice “proper form over speed”. Safety first.
Movements to be done to add impactful lean body mass movements to your already “stair” cardio workout. Try to execute 10 repetitions per movement, but go ahead and add more if 10 is too “light”. Try your best to keep moving for 20 to 30 minutes. Always stretch the muscles worked after each and every workout.
*Cross over lunges with a high knee raise
*Bicep curls with the dynaband
*Alternating, moving upward, step squats, uneven plane on the squat down movement of the squat.
*Tic Tocks with band around feet
*Alternating side to side lateral leg lifts, tilting, like a pendulum as you lift your leg as high as it will go.
*Dynaband chest presses.
*Dynaband back rows.
*Hanging onto rail, side leg lift with a squat down.
*Push ups; stationary or traveling up the stairs.
*Tricep with dynaband
*side bends with dynaband
*walk up lunges on stairs / 2 up to 3 stairs per lunge
*jump hops onto stairs as you are moving upward and holding onto rail
Enjoy the road map! Have fun with it and try to increase your time and reps as you progress forward with this workout.
Always stretch the muscles worked after each and every workout.
Assist your muscles in their recovery by hitting your RESET button, stretch your muscles used during training.
In health and happiness,
Kirsten
