Let’s face it…..yesterday was Halloween and you indulged. Those Reese’s, Kit Kats, Twix and pretty little jack o lantern cookies were everywhere…. Small bowls, big bowls, tubs filled with candy and treats at every store you popped into, not to mention what was in your house. Life is meant to be lived though, so a bit of Halloween fun and candy is a good thing right? No worries unless you ate the whole bag. It’s all good, but now you need to get back at it and turn that burn up just a notch. Climbing some stairs is an excellent way to do that. Add some strength moves into the mix and you’ll find the burn you need to shake the sugar hangover.
Find a set of stairs or stadium bleachers but warm up first. Warm up by a walk increasing to a jog or fast walk. You pick the impact level. Do this for 1 minute. If you are limited on space, you can be stationary. Go with a jog in place or high knee march. Do soldier walks and quad walks 10x each. Then high knee march or jog for 1 minute. Do an overhead reach with a side bend alternating arms and sides 10x. Do toe sweeps 10x. Do 1 minute of the march or jog.
Climb the stairs/bleachers as fast as you can using every step. Walk down and repeat for 45 seconds. Rest 20 seconds and repeat but skip a step/bleacher this time.
- Tricep dips off stair/bleacher
- Using the bottom step/bleacher, Step up with rt leg driving the left knee up then alternate legs. As soon as you finish the step ups, immediately go to push-up position off the same step and do 2 push-ups.
- Using the side rail, hold the rail with both hands, place feet close to the bottom of the rail and lean back extending arms. Using the arms, pull yourself up to the rail and repeat.
- Sit on the bottom stair/bleacher and do knee to chest crunches balancing on the stair/bleacher.
Do each of these for 30 seconds each quickly moving to the next with minimal rest.
Repeat 3-5 times resting 30 seconds between rounds.
When finished with the workout, move back to the jog/high knee march and progressively slow that down to an easy walk over a 5 minute period.
As always: Use good form…..keep abs in, shoulders back but relaxed with good posture and keep knees and toes on point. Keep your nose over your toes as you do the stairs/bleachers.
Defiance Training Corp 