Running stairs is something that I do regularly in my own fitness and as a fitness trainer Portland with my clientele. This stair circuit is the first of several outdoor workouts which I'll be putting out on my website. If you're looking for some fun fitness ideas that you can do outside, enjoy and stay tuned for more. I will be adding in a map to where every exercise was done so in case you reside in Portland Oregon you can really follow along! If not, do not worry.
In this workout, all you will need is a long set of stairs. If the stair set is not quite long enough you can always run it twice in every round. Or three occasions! This collection of stairs is 95 steps long! The normal person does not require this many steps. Only work with what you've got. The most important thing is that you push yourself!
Round 1- Stair Run/Jump Squats-- Run the staircase at a speed that you feel comfortable with. If it is possible, really push yourself. If you can get your pace to more of a rush perform it! High-intensity interval training is where it's at for building optimum endurance and explosive power. Using these, the 1 thing you truly need to watch is where your knees are comparative to your feet. It is easy in this you to lean forward and have your knees drift past your feet placing all the pressure toward the front of the foot. Doing this puts all the strain on your knees and in the very long term takes its own toll. That changes the weight away from your knees/quads and sets it in your hips/glutes.
Maintaining one foot planted, with the opposing foot lunging back and forth slightly behind the implanted leg. Keep your back straight and head up through the whole movement. Attempt to push from you heal as far as possible and not from your feet. Don't let the knee of the planted foot drift over your toes.
Round 3- minute Run/Walking Lunges-- We are shooting for 32 lunges altogether. Measure out enough out to have the ability to maintain your knee centered over that legs cure. If your step is too little that knee will be forced to shift over that legs foot, placing all of the pressure on the toe/knee. Focus on pushing from your front heel and glute. Some people prefer finding an item to stare at on the horizon and some like looking straight down at the floor.
Round 4- Stair Run/Piston Squats-- This is going to be the most difficult of the 4 leg exercises I'm including in this video. If you cannot do them, don't hesitate to swap it out with a different exercise. You don't have to have a platform to perform them on but it can help. Additionally, we were lucky to have a handrail which added some assistance as well. For those who have neither one can do them but they are going to be harder. You might need to sacrifice just a little thickness in the squat. In this exercise, we're keeping our spine right, hips level and the weight in your planted heal. Getting down as much as you can while still keeping that weight on your heel and pushing from that thighs glute. Start off with shallower squats and advancement into where you feel comfy. It's easy to visit low straight off the bat and not be able to get back up.
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