Butt Thigh & Calf STAIR Work Outs

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Show More I MISS Hiking! No worries the stairs have the Same effect! My 20 Lb Altus weigh vest http://amzn.to/11NkAW8 HAIR | http://bit.ly/115BkYe DestinyGodley for discount

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Stair Walk
Level: Beginner
 Walk up a flight of stairs and walk back down
 Repeat 5 times

Stair Jog
Level: Intermediate
 Jog up a flight of stairs and descend jogging
 Repeat 5 minutes
**Avoid this exercise if you have knee problems

Stair Lunges
Level: Intermediate
 Climb up one flight of steps, climbing two steps each lunge
 Descend walking and repeat 3 times Stair Lunges (stable)
Level: Intermediate
 Complete 30 lunges 15 lunges on the left leg and 15 on your right leg, this
would be a set
 Complete 3 sets

Crossover Lunges
Level: Advanced
 Complete a cross over lunge, taking the stairs two at a time
 Descend jogging
 Repeat 6 times starting with the opposite leg each flight

Triceps Dips
Level: Intermediate/Advanced
 Use a step or bench
 While facing away from the step/bench place both palms, shoulder width
apart, on the step/bench
 Move your bottom in front of the step/bench with your legs bent or straight
(more advanced)
 Bend at your elbows and lower your upper body down towards the floor until
your arms are at about a 90 degree angle. Be sure to keep your back close to
the bench.
 Once you reach the bottom of the movement, slowly press off with your hands,
and push yourself straight back up to the starting position.
 Complete 3 sets of 15 repetitions

Incline Push-ups
Level: Advanced
 Use a step, bench, or wall
 Approach the step, while facing the step place both hands on the step shoulder
width apart and extend your legs out
 Maintain a straight back and feet close together
 Complete 3 sets of 15 repetitions

Step ups
Level: Advanced
 Step up on a step or bench
 As quick as you can complete 30 stationary step ups, while alternating feet
 Rest for 1 minute
 Repeat 4 times


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