Most of us have extremely busy schedules, with many obstacles keeping us from the gym. Here is a full body workout you can do anywhere. All you need is yourself, a flight of stairs, and some fist pumping jams! Whether you’re traveling, snowed in, or just don’t feel like leaving the house, I’ve got you covered. Time to get that heart rate up and tushy burning!
*Up the stairs, down the stairs = ONE trip.
*No stairs? Jog in place (get those knees up!) or across the room. 30 steps.
*Weight through the heels for all lower body exercises (should be able to wiggle toes).
1.) Warm up:
-10 trips. Start with a moderate pace and increase as needed.
Heart rate up yet? Good. It should be! 10 second rest, quick hydrate. Begin workout, moderate to hard intensity.
2.) Blast it with body weight:
-5 trips. Squats (x30 reps)
-5 trips. Regular pushups (x10-20 reps)
-5 trips. Step ups (x30 reps left side, x30 reps right side). Plant that foot 1st or 2nd step up.
-5 trips. Military pushups (x10-20 reps)
-5 trips. Dead lifts. Squeeze that tushy! (x30 reps)
-5 trips. Wide stance pushups, hands rotated to imaginary corners, like a frog (x20-30 reps)
-5 trips. Plie squat (x30 reps)
-5 trips. Inverted shoulder press pushup (x10-20 reps) – Position is downward dog, two steps in, small bend in the knees.
3.) Drenched yet? Rest 30 seconds, lightly hydrate. Repeat torture once.
4.) Cooldown Abs:
-Controlled bicycles. Crunch to the right, back to center position and pause, crunch to left, back to center position then pause. This is 1 rep (x20 reps)
-Hands under tush for support, small scissors, legs 6 in off the ground or as low as possible (x30 reps)
-Flip over, tabletop position (on hands & knees) opposite arm to opposite knee. (x20-30 reps each side)
5.) Repeat once.
6.) One more victory climb to the top– you did it! Celebrate with a stretch, then retrieve your protein shake from THE BOX! Great Job!
Remember to keep that form & pace! Ready, set, GO!
Emily Van Giezen
Fitmark Ambassador 2014