“This work­out is per­fect for condo stair­cases!”

Shape (Malaysia) - - Bean Outsider Get Fit -

CIR­CUIT 1 A Hop­scotch jump

Stand­ing on ground fac­ing steps, jump onto first step, land­ing with right foot. Then jump both feet out, land­ing in a squat on same step. Re­peat, jump­ing to sec­ond step, land­ing with left foot. Con­tinue to top, al­ter­nat­ing sides. Walk back to start. That’s 1 rep. Do 10 reps.

B Dips and reach

Sit on bot­tom step with knees bent, feet flat on the ground. Place hands on edge of step with fin­ger­tips pointed for­ward, then lift butt so it hov­ers just above and in front of step. Bend el­bows to lower butt to­ward ground. Push back up. Straighten left leg as you reach right hand to tap left foot. Re­turn to start. Re­peat left. That’s 1 rep. Do 10 reps. Re­peat cir­cuit 1 three times.

CIR­CUIT 2 A Bul­gar­ian lunge

Fac­ing away from steps, place top of right foot on first step. Bend both knees un­til back knee al­most touches the ground. Re­turn to start. That’s 1 rep. Do 10 reps. Switch sides; re­peat.

B Trav­el­ing plank

Start on ground in plank on palms with steps in front of you. Walk one hand at a time up to the first step, then the sec­ond, main­tain­ing plank po­si­tion. Re­verse the move­ment back down to ground, one hand and one step at a time. That’s 1 rep. Do 10 reps. Re­peat cir­cuit 2 three times.

CIR­CUIT 3 A Un­even curtsy depth lunge

Stand on first step, fac­ing right. Step left foot onto third step, com­ing into an un­even squat. Push through right heel and lift left leg, land­ing left foot on ground be­hind and di­ag­o­nal to right foot, com­ing into a curtsy lunge. That’s 1 rep. Do 10 reps. Switch sides; re­peat.

B Step jump with dead lift bal­ance

Bal­anc­ing on right leg, hop up to first step. Hinge at hip, ex­tend­ing left leg be­hind you and reach­ing down to sec­ond step with left hand. Re­turn to start. That’s 1 rep. Do 5 reps, con­tin­u­ing up steps. Turn so right side is fac­ing stairs and do high knees lat­er­ally down steps to ground. Switch sides; re­peat. Re­peat cir­cuit 3 three times.

SMART SETS Each cir­cuit tar­gets a dif­fer­ent mus­cle group, so one part re­cov­ers while the other pushes.

Newspapers in English

Newspapers from Malaysia

© PressReader. All rights reserved.