No time to get to your gym? Or maybe you just want a change of surroundings for your workout. If you work or live in a building with stairs and hallways (and you're permitted to exercise in them) I have the perfect workout for you to do. Especially a few days before Christmas, where you'll most likely be overindulging in food and drink.
Today, I took my class through these drills, and I know they loved me for it. This is based on having 5 floors in your stairwell. If you have less,or more, you can adjust it accordingly.
50x squats (on the ground floor), run up to the 5th floor
40x squats, run up to the 4th floor,
30x, 3rd floor
20x, 2nd floor
10x, 1st floor
*Let's say you only have one flight of stairs, you can adjust it by doing the 50 squats, then running the stairs 5 times, then do your 40 squats, then run it 4 times, and so on.
Want to make this even more challenging? Reverse it, start with 10 squats and one floor and work your way up.
For your next drill, find a hallway that has low traffic. Try to find a hallway that is a good distance, not too short, but not too long.
Do 10x pushups, run the hallway and back
8x pushups, run the hallway and back
6x pushups, run hallway and back
4x pushups, run hallway and back
2x pushups, run hallway and back
For your final drill you will mix jumping jacks and planks. You don't really need the hallway or stairwell for this, but it's good to finish up with some core work.
20x jumping jacks/1 min. plank
15x jumping jacks/ 45 sec. plank
10x jumping jacks/30 sec. plank
5x jumping jacks/25 second plank
*If you have a partner you guys can switch off holding the plank and doing jumping jacks.
Let me know if you have any questions!
Merry Christmas, Happy Holidays, Happy New Year!
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