See your doctor before trying this workout if you have any injuries, illnesses or other conditions and modify any exercise that causes pain or discomfort. You will only need that use of a staircase in your home for these exercises.
Modify any exercises that cause pain or discomfort. Take three minutes to warm up by walking up three or four flights at a slow, easy pace.
If you only have one set of stairs, walk up and down them for three minutes. After warm-up, walk up and down as fast as you can for 60 seconds.
Cool down by taking 60 seconds to walk up and down the stairs as an easy pace. You can do this exercise on a staircase with rails or on a step if you have one.
If you are on a staircase, stand at the bottom and step up with your right foot. Bring your left foot up onto the step next to your right and then come back down on the floor.
Perform all reps by stepping up and down with the right foot. Then switch sides and start with your left foot.
Stand a few feet away from a wall or rail and place hands on wall at shoulder level, a few inches wider than shoulders. Pull the abs in and, keeping back straight, bend elbows and lower body towards the wall until elbows are at 90 degree angles.
Make sure you don't sag in the middle, but rather keep the abs tight and the back flat. For push-ups place your hands on a step in front of you and get into a push up position, body in a straight line from head to heels.
Bend the elbows and lower into a push up, pressing back up and repeating for 16 reps. You can modify by placing a towel or pad on the floor and doing this move on your knees.
For squats to step stand with your back to the stairs and squat until your backside just touches the second step for 16 reps. Place the right foot on the second step, transfer the weight to the heel, and push into the heel to come onto the step.
Come back down and repeat for 16 reps on the right leg. For triceps dips, sit on the bottom step with your hands just beside the hips.
Push up onto the hands and keeping your hips close to the stair, bend the elbows and lower down, keeping the shoulders down until elbows are at 90 degrees. Push back up and repeat for 16 reps.
Stand or sit holding dumbbells in both hands at the sides. Keeping the elbows slightly bent and wrists straight, lift the arms up to the sides only to shoulder level.
Lower back down and repeat for 12 reps. Sit or stand holding dumbbells in both hands, palms facing out.
Contract the bicep and curl the weight up towards your shoulder. Lower back down, but keep a slight bend in the elbow at the bottom.
Sit or stand and hold a dumbbell in the right hand straight up overhead and directly over your shoulder. Your palm should face the front and you can use your other hand to support the right arm.
Bend the elbow and lower the weight down a bit behind your head to about 90 degrees. Contract the back of the arm to pull the weight back up and repeat for 12 reps.
Begin on hands and knees with the back straight and the abs pulled in. Lift the right arm up until it is level with the body and, at the same time, lift the left leg up and straighten it until it is parallel to the floor.
Hold for several seconds, lower and repeat on the other side, this time lifting the left arm and right leg. Sit tall on a ball or chair and hold weight at chest level, shoulders relaxed.
Keeping the hips and knees facing forward, rotate the torso to the right as far as you comfortably can. Rotate back to center and then to the left, keeping the movement slow and controlled.
Author Resource:-
Terry Daniels is a personal trainer and has authored hundreds of articles relating to physical training and home fitness equipment. He has been a health expert and physical trainer for over 15 years.
![[Valid RSS feed]](http://www.massagebyben.com/articles/images/icon_Rss.png "XML Feed For RSS"){kind=icon}
Category Rss Feed
Print This Article
Add To Favorites 