4EverFit

From the Blog

Weekly Fitness Challenge

10 Minute Hit Workout

Stair Sprints-Push Ups- Abs

16th September 2020

This week’s challenge is slightly different than our previous challenges.  This challenge is a combination of high intensity cardiovascular exercise with an upper body and an abdominal component that should fatigue your heart, your upper body and your abs.

Please perform a good warm up before you begin to help prevent muscle strains and to get your heart rate elevated so you are not going from cold to 100% as soon as you start.

I am providing you with 3 movements/exercises which need to be performed immediately upon completion of the previous exercise. 

After the first-round exercises rest for 30 seconds and then repeat the rounds 2 additional times.

Exercise # 1 – Stair sprinting and walking down. – 45 seconds

Exercise # 2 – Inverted push ups using stairs.  Place your feet on either the first, second, or third step and you hands on the floor.  Your feet are above your body and this will be a bit more shoulder dominant than a traditional push up.  Perform as many as you can in 45 seconds.

Exercise # 3 – The first two rounds perform a heals to the heaven exercise.  Watch the video for a description and the final round will be slightly easier.

Exercise #3.1 – Perform side heal touches.

Perform each exercise for 45 seconds.