Stairway to Summer Super Fitness

EQUIPMENT:

Stopwatch or Clock

Dumbbells 2kg/3kg/4kg/5kg/6kg

Stairs

Weight of dumbbells depends on you, however you should feel that coming up to 12 reps is enough if you feel you could go on use a heavier weight. I have 14 steps and in a minute I average about 12 reps up and down with weights. If you feel unsafe just use bottom step, do 30 sec leading leg and then change over.

WARMUP:

1 minute up and down stairs

1 minute jumping jacks

1 minute up and down stairs

1 minute jumping jacks

MAIN WORKOUT :

 

Shoulder press and alternate leg lunge on stairs 12 reps

Bicep curl and alternate leg lunge on stairs 12 reps

 

1 minute up and down stairs holding moderate weight

1 minute jumping jacks

 

Frontal raise and alternate leg lunge on stairs

Side squat with weight on stairs

1 minute up and down stairs holding moderate weight

1 minute jumping jacks

30 secs press-ups on stairs

30 secs tricep dips

COOLDOWN

Walk up and down stairs 2 mins and gym stretches