You asked, the date is here! Grab your partner or best friend and bring them for a special morning workout in San Francisco. Bring 5 pound weights and email ERIN by 12/7 to RSVP. Carpooling highly recommended. $15/person, $25 couple.
SANTA STAIRS WORKOUT
BLAST 60 MINUTES & 600-700 CALORIES
SANTA'S 60-Minute STAIRS Workout - Go HARD!!
Bring light weights
Run single step up and down stairwell for 5 minutes
Push Ups 1 Minute
Run double step up and down stairs for 4 minutes
Reverse Lunges 2 Minutes
Run FAST single steps for 3 minutes
Jumping Jacks holding light weights for 3 minutes
Run Double Step FAST and LOW for 2 minutes
5 Pt Lunge Holding Weights with arms raised, elbows out, forming a circle with weights together in front of you 4 Minutes
Single Leg Jump Squats up the stairs for 1 Minute
Speed Skate Holding Weights- 2 Minute/2 Minute Jump Squat/1 Minute Dips - 5 minutes total
30 Squats with Overhead Press- Holding Weights with hands above head, two 90 degree Angles
30 False Starts Holding Weights
30 Tricep Kick Backs
2 Minutes Jump Squat to Top of Stairs
3 Minutes Running up single legs, holding weights at 90 degree angle
4 Minutes Lunging to Top while doing bicep curls - at top 20 jumping jacks with weights
1 Minute single leg stairs
1 Minute Plank
1 Minute single leg stairs
1 Minute Plank with feet alternating toe touches to hands
1 Minute single leg stairs
1 Minute Bicycle
1 Minute 3 count crunches
1 Minute Single Leg Raises (remember to watch back and practice belly breathing)
Stretch and ride your sleigh home!
** For all exercises keep knees relaxed, shoulders rolled back, belly button pulled in and bum tucked under.
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Thank you for reading Power Fitness PDX Blog. Have a healthy and adventurous day.
---Erin Kreitz Shirey
CEO, Owner & Master Trainer
powerfitnesspdx@gmail.com
www.powerfitnesspdx.com