Stair’s location/directions: from NE Park Drive turn south onto 10th Ave NE, the stairs will be on your left, located behind the Dick’s Sporting Goods building.
#HighlandsFit – “The Stairs”
by: Rachel Hammack, DPT Highlands Physical and Hand Therapy
Can you believe it is already August? The year is officially more than half way over. How many of you can say that you have kept up with your resolutions to get fit and stay healthy this year? If you have, way to go! If not, you don’t need to wait to until next January to take the plunge. Why not start now?
This month I want to highlight “the stairs.” If you regularly work out in the highlands, I’m sure you have heard about “the stairs” or have even done them before as part of your workout routines. If you’ve never heard of them before, now is the time to check them out. These stairs offer a great location to squeeze in a quick and effective calorie scorching work out!
Directions: From NE Park Drive turn South onto 10th Ave NE, the stairs will be on your left, located behind the Dick’s sporting goods building.
The Stairs: This routine is designed to be a quick workout to target major muscle groups and burn calories fast.
Routine: Warm up x Strength x Cardio x Strength x Cardio x Strength x Cool Down
Warm up: Dynamic stretches (Check out the June #highlandsfit routine for a great routine) then slowly ascend stairs.
Strength:
Mountain Climbers
Strength Routine: Mountain Climbers
- Start in plank position, hands shoulder width apart
- Modify as needed by performing on ground for increased intensity
- Lift one foot from the ground, raise knee toward chest and allow foot to rest on ground
- Return foot to starting position as you concurrently initiate previous step with alternate leg
- Continue these alternations quickly for 30 seconds
Strength Routine: Push-Ups
Pushups
- Start in plank position, hands shoulder width apart
- Modify as needed by performing on ground for increased intensity
- Slowly lower chest toward ground while maintaining flat back and bending elbows
- Do not allow sagging through lower back
- Push through arms to raise self to starting position
- Perform 12 reps
Planks with alternating legs
Strength Routine: Planks with Alternating Legs
- Start in plank position, hands shoulder width apart
- Modify as needed by performing on ground for increased intensity
- Contract abdominals to maintain flat back and prevent sagging through lower back
- Slowly lift one leg slightly up towards sky and hold 5 seconds
- Return to plank position
- Repeat leg lift on alternate side
- Perform 10 reps on each leg
Dips
Strength Routine: Dips
- Start sitting on bench with hands on bench behind you
- Roll shoulders down and back to maintain good posture and reduce stress at shoulders
- Step feet away from hands as you lift body off bench
- Keep knees bent to modify exercise
- Keep knees straight for increased intensity
- Initiate exercise with arms straight
- Lower bottom toward ground slowly as you bend at elbows
- Pause and return to starting position
- Perform 12 reps
Cardio: Run/Walk stairs at whatever pace feels comfortable at your level – return to top of stairs for exercises.
Cool down: Descend stairs slowly, perform stretches as needed.
That’s it! Once you’ve completed this routine you’ve finished a great full body workout in addition to logging in 822 stairs (411 up) and 48 flights of stairs (24 up). You’re one step closer to achieving your new August resolution! Make sure you have fun and tag #highlandsfit after doing this exercise.
Highlands Council’s Brianna Eigner at the stairs taking a selfie
Highlands Council’s Brianna Eigner says, “Those stairs are a real pain, but [are] worth it!”
