Monday, August 6, 2012

Free Workout: Mt Tabor Stairs + Band workout

I recently put a survey together to hear what people like and what they want more of from our training sessions. Seems they want more of everything! Which is perfect because I think several of them were starting to kind of plateau. You never wanna plateau!

So this morning at Mt Tabor I brought out some bands and we hit the stairs!
For today's workout you'll need a bunch of stairs and...
…you'll need one of these.
Colors/tension vary by brand but get a medium to heavy tension one.

Here's what we did and you can too!*

We started with a 5-10 minute walk-jog to warm up, which, since we are having our 1.5 weeks of summer right now in Portland, didn't take long! 
Then they had to complete 3-4 sets of the following exercises as they ran up the stairs then back down. Each SET of these exercises were to be performed 3 times as the ran up the whole staircase to the road above. They could divide the sets ever 2-3 flights on the way up. Go back down and do the next exercise.

lunges + rows: 20 reps x 3 sets
wrap the band around a stair railing and as you do a back lunge pull the band doing a row. This exercise targets the back and legs as well as balance.
burpees: 10 reps x 3 sets
They could do their burpees on the landings or with their hands on the bottom stair, which makes them a bit easier. Remember to keep your abs in and shoulders stable on your back when you do these! Oh, and burpees are also what we used to call squat thrusts. Burpees sounds more fun!
pliés + elbow jabs: 20 reps x 3
again, wrap the band around the railing, step back to where you have tension on your band, legs turned out and feet wide so you can do a plié (like a second position ballet more). Palms facing down, sternum lifted and elbows out to the side, like you're airing out your arm pits. Simultaneously do the pliés and elbow jabs.
Push ups: 12 reps x 3
They could do them on the landing or with hands on one of the bottom three stairs (the higher the stair the easier they are to do). Or they could put their feet on the stairs which is more challenging than on the landing.
side hops up the stairs: lead with one leg for 2 flights of stairs then 2 on the other x 3 sets
This exercise is all about pushing off the lead leg. It's kind of hard to explain, and even in person people say it's kind of a brain teaser, which is a good thing. You can do side squats up the stairs if you don't know what I'm talking about. Or contact me for a session or join us in class to learn how to do this and all the other exercises with good form. Because good form = good results.
We then did a cool down walk back to the playground to stretch. Good job everybody!

This routine targets back, chest, arms, legs (including inner and outer thigh, core and butt muscles. Challenges coordination, balance, core stability, cardiovascular endurance. If you try this out I'd love to hear how it goes. Drop me a note or better yet, post a comment below. Many thanks!

*I've started this series of workout posts for folks who know my style and exercises and want a reminder of what we do so they can workout on their own between classes or sessions. I'm happy to share some of the workouts with you too! But if this is completely foreign to you, consider dropping in on a class or signing up for a session or two to learn how to do the moves correctly and safely. I also offer personal training via phone, computer and video, if you're outside the Portland area.

If these exercises are not only completely foreign but you haven't exercised since high school, and even then you took badminton to avoid sweating, please see the disclaimer at the bottom of this blog and your health care provider before starting this or any other exercise program. This is for fun and those who can safely handle it. Listen to your body!


Unknown said...

This looks great and a challenge. It is unclear to me what the burpee looks like - maybe you could show me on Wednesday! Will you be doing this routine again on a Monday?

trainer, crafter, kristin said...

I bet this is Judith, isn't it? We probably will do something completely different on Wednesday, since we start on the other side of the hill. Ya just never know!

Unknown said...

Judith again- I copied off the Mt. Tabor Stairs + Band workout - I plan to give it a try! It really looks fun - maybe I will get a few friends together - of course after this will they still be my friends?

Howdy! said...

They should be your friends, before and after, for encouraging them the way you do! Let me know how ti goes.

Laura H said...

I liked doing the burpees this morning,Kristin, chuckling as Carolyn described her school gym teacher from years ago, and greeting the friendly dogs in the park. Yet another way that our brains and bodies get a work out in your classes!

Trainer, Crafter, Kristin said...

I loved Carolyn's description too. This morning was pretty sweet, from the doggies on the to the hawks in the trees. Life is good!

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