4EverFit

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Weekly Fitness Challenge for Seniors

16th September 2020

STAIR LUNGES

This week our challenge is a cross between an exercise and stretch. It is a movement or a dynamic stretch, and great for improving hip, ankle, and upper back mobility.  For today’s challenge you will need to be at the bottom of a flight of stairs.  The challenge is a lunge to a stair.  Instead of doing a basic lunge to a stair repeatedly I have created a few variations to stimulate and challenge your mind and your body to create and control movements.

The challenge will be a total of 60 lunges to a step broken down into various parts.  60 may seem daunting but it will feel great when you complete it.

Part 1/2 is a warm up to get the feel for lunging to the step.

Part 3/4 adds a little challenge by raising your arms overhead while lunging.

Part 5/6 add a slightly different challenge by also reaching for the step with one hand.

Below are the specifics of the challenge.  Take a look at our video for some tips and pointers to show you how to perform the lunges.

  1. Perform 10 lunges with your right leg to the first second or third step at the bottom of your staircase.
  2. Perform 10 lunges with your left leg to the first second or third step at the bottom of your staircase.
  3. Perform 10 lunges with your right leg and both arms over head.
  4. Perform 10 lunges with your left leg and both arms over head.
  5. Perform 10 lunges with your right leg and after your right foot makes contact with the step reach forward with your left hand and touch the step.
  6. Perform 10 lunges with your left leg and after your left foot makes contact with the step reach forward with your right hand and touch the step.