Outdoor Exercise Series - Total Body Stairs

It is getting to be that time of year when getting outside to exercise is a nice change. Here is a stair workout I designed. I will be doing this and similar workouts in group format here in San Diego soon, so contact me for more info :)

rianarohmannfit@gmail.com

Easy Locations for Stairs:

·        Stadiums – Most professional stadiums are closed to public, but I know of some that open on random days specifically to allow exercisers in. Check out your local area. Most high-school and college stadiums and tracks are open to the public.

San Diego Specific:

1. ·         Tierrasanta has some good stairs right by Serra High school off Clairemont Dr.
2. ·         Downtown Convention Center
3. ·         La Mesa Secret Stairs    

Sometimes, it is just necessary to get OUT of the gym! We need a break, the weather is great, and the fresh air is invigorating! Here is a stair workout that is so much more involved, and therefore less boring, than the tradition run-up-and-down-and-skip-steps-occasionally workout. It is a whole complex workout! Take some time and find some stairs in your area that accommodate your needs (at least 3 stories, preferably straight and not winding in a stairwell, but hey, use what you can and make it work! Even if it is simply the stairs in a one-story building)

The Workout

(For time intervals- do the exercise to the top of the stairs, and just run back down to reset at the bottom, and continue until the time ends, unless otherwise specified)

Warm-Up:

·         3 minutes walking

·         2 minutes jogging

Workout: (recover as needed, try to decrease your own recovery time a little each workout). Stand next to railing for workout and use as an “Oh-Shit-I-Am-Falling” safety rail if necessary.

Circuit: Repeat as many times as you want! J Approx 15 minutes with minimal rest

·         1 minute sprints -1 foot per step

·         15 Split Squats on bottom step

·         1 minute High Knee Run-2 feet per step

·         2 minutes three step jog- 3 feet per step-QUICK FEET

·         20 push-ups-flat

·         1 minute sprints - skip one step

·         1 minute each side – lateral walking up steps

·         20 squats-flat

·         1 minute sprint – skip 2 steps

·         2 minute lunge walk-skip 2 or 3 steps

·         20 triceps dips on bottom step

Cool Down

·         3 minutes slow walk

Stretch Quads, Hamstrings, Glutes and Calves

"Do Anywhere" Cardio Circuit

I have posted various circuits in the past, but I like to change them up from time to time. If you are super busy, and don’t have time to hit the gym for your cardio, and/or its too cold/dark outside, then here is a killer circuit you can do in your own home. No equipment required.

Exercise              SHORT TIME(15m)  LONG (20-30m)

                           * One Set                    * 3 Giant Sets

Star Jumps              30                                     25

Mountain Climbers  50                                     25

Jumping Jacks         50                                     25

Groiners                  50                                     25

Split Jacks               50                                     25

Frog Thrusts            50                                     25

Ski Jumps                50                                     25 

Burpees                   25                                     15

High Knees              50                                     25

Butt Kickers             50                                     25

Video Coming Soon! :)

http://www.youtube.com/watch?v=t2SY6_c-5O0&feature=player_embedded
click "captions" to see the caption, because you cannot hear me very well.