MYWORKOUT

TAKE THE STAIRS
J
anuary is synonymous with the universal New Year’s Resolutions. Who doesn’t get excited at the idea of a clean slate and fresh start? Regardless of your new fitness goals, one thing can be guaranteed: your local fitness center will be teeming with flocks of fresh faces all determined to make it the year that they conquer their goals on your turf. There will be hundreds of them, and they will be on your ellipticals, treadmills and bikes, loitering in the free weight section and texting their friends while on your favorite machines. The gym will look like Black Friday for the next few weeks, and there’s nothing you can do about it. So be prepared! Don’t let the crowd stop you from attacking your workout! You don’t need a machine to lose weight or build muscle. All you need is a flight of stairs and a stopwatch. Start the new year off on the right foot, by blasting fat, building power, endurance, strength and shedding weight with this muscle shocking stair circuit! Perform each exercise continuously for the time stated, then move to the next with as little rest as possible between exercises. Good luck!

A fat-blasting workout you can do anywhere there's a flight of stairs! By Alexandra LaChance

1

TOE TAPS (1 MINUTE): At the bottom of the stairs, stand in front of the first step. Jump and tap your right foot onto the first or second step, then jump and switch legs so that your left foot taps the stairs. Continue jumping and quickly alternating the toe taps, keeping your hands on your hips or down by your sides. Keep your movements quick, staying light on your feet with the weight on your toes. Perform continuously for 1 minute.

2
22 WWW.MAXMUSCLE.COM

QUICK JUMPS (1 MINUTE): At the bottom of the stairs, stand in front of the first step. Jump up to the first step with both feet together, then jump back down to the floor. Continue jumping up and down as quickly as you can for 1 minute.

ı JANUARY 2012

Photography by Frank Fontanilla • Model's outfit by Body Rio, www.bodyrio.com

3

DECLINE PUSH-UPS (1 MINUTE)*: Assume a push-up position with your feet on the second or third step and hands on the floor. Shoulders should be over the wrists and spine should be straight. Bend the arms and lower the chest and chin down towards the floor, then straighten the arms and repeat for 1 minute.

*Do exercises 1-3 again, then quickly move on to exercise 4

8

STAIR SPRINT (2 MINUTES): Starting at the bottom of the stairs, sprint up as fast as you can, this time skipping one step in each stride (taking the stairs two at a time). Walk down to the bottom and repeat immediately for 2 minutes.

4 5 6

STAIR SPRINT (2 MINUTES): Starting at the bottom of the stadium or stairwell, sprint up to the top at as quickly as you can. Make sure you hit every step on the way up, and focus on picking your knees up and swinging those arms naturally by your sides. Walk down to the bottom and repeat immediately for 2 minutes. SQUAT JUMP (3 MINUTES): Starting at the bottom of the stairs, stand with your legs shoulder-width apart, squat and swing your arms down by your sides, and jump up to the next step. As you land, absorb the shock from your landing and drop into a squat. Proceed squatting/jumping on each stair, transitioning smoothly from squat to jump. Landings should be soft and chest should be kept up. When you reach the top of the stairs, walk back down to the bottom and repeat immediately for a total of 3 minutes. LUNGE WALK (3 MINUTES): Starting at the bottom of the stairs, walk to the top – skipping at least two stairs with every step – as quickly as you can. Walk down normally and repeat.

7

SIDE PLANK (1 MINUTE)*: At the bottom of the stairs, assume a side plank position with your elbow on the ground and feet stacked on the first or second step. The shoulders should be stacked and directly over the top of the bottom elbow. Keeping the chest and hips pointing forward, lower the bottom hip to the floor, then return it to the starting position. Repeat for 1 minute then switch sides.

9

TUCK-INS (1 MINUTE)*: Sitting at the edge of the top of the stairs, lift the legs up to a 90-degree knee bend, with flexion in the hips. Keep the chest up and hold on to the top step for balance. Press the legs out straight ahead of you and lean the chest back. Then pull the knees back into the chest as you return your upper body to the starting position. Repeat for 1 minute.

*Repeat exercises 4-7 immediately, then move to exercise 8

*Do exercises 8-9 one more time, then move on to exercise 10
JANUARY 2012

ı WWW.MAXMUSCLE.COM

23

10 11

SINGLE LEG JUMP (2 MINUTES): Starting at the bottom of the stairs, stand on one leg and jump up to the next step. When you land, absorb your landing. Proceed jumping up each stair. Landings should be soft and chest should be kept up. When you reach the top of the stairs, walk back down to the bottom and repeat immediately on the other leg. SIDE SQUAT WALK (2 MINUTES): Starting at the bottom of the stairs, turn sideways to the stairs and squat down. Keep the chest up but keep the hips low in the squat. Maintaining this sideways squat position, “squat walk” up the stairs and then return to the bottom, still facing the same direction. Switch directions and squat walk up and down the stairs on the other side. Continue for 2 minutes.

AVAILABLE EXCLUSIVELY AT:

12 13

DIPS (1 MINUTE)*: Take a seat at the bottom of the stairs with your feet on the ground. Place your hands on the first or second stair, heels on the floor and lift the hips in the air. Perform a dip, bending and straightening at the elbows. The more weight you have pressed in the heel of your hand, the more challenging the exercise will be. The more weight in your feet, the easier it will be. Repeat for 1 minute.

For more information or to find the store nearest you, visit us online at

maxmuscle.com

*Repeat exercises 10-12 immediately, then move on to the LAST exercise!
SPRINT UNTIL FAILURE: Finish your workout with as many stair sprints until failure. Push it!!! MS&F

24 WWW.MAXMUSCLE.COM

ı JANUARY 2012

Sign up to vote on this title
UsefulNot useful