Peak of Fitness
Stay Fit, Keep Healthy
Tired of trying different diets and fads to keep healthy only to be led astray? Learn the best tips and tricks for staying fit and healthy from a reliable source. Registered Dietitian / Nutritionist, Cindy Kleckner, RDN, LD, FAND and our certified personal trainers will be bringing you different health and nutrition tips and exercises each month to help you reach your peak of fitness!
Staircase / bleacher workout:
Can’t get to the gym? Here’s a quick but intense workout to do during your lunch break at work, while you’re at the park or track, or even in your house!
- Four minutes of walking (for beginners) or four minutes of jogging upstairs and walking downstairs (for intermediate to advanced).
Bleacher/Stair squat pyramid:
- Start by doing a wide squat (with your feet more than shoulder width apart) followed by a narrow squat (with your feet slightly less than shoulder width apart) on the first step of the bleacher / step and continue this while moving up for eight steps, followed by a walk back down subtracting one step each time until there’s only one step left.
- For an advanced exercise, you may carry dumbbells in your hands while performing this routine.
Wide Squat Narrow Squat
45-second stair step-up:
- Place your right foot on the first step and drive the left leg up until it makes a 90-degree angle. Switch legs after 45 seconds.
- Repeat the steps.
- For an advanced exercise, you may also hold weights while performing this routine.
45-second incline stair plank:
- Place your hands shoulder-width apart on the bottom step of the staircase or bleachers with your body parallel to the ground and up on your toes.
45-second stair mountain climbers:
- Place your hands shoulder-width apart on the bottom step of the staircase or bleachers with your body parallel to the ground and up on your toes. Drive your knee to your chest, alternating legs.
- For a more advanced exercise, drive your knee diagonally to your chest causing your torso to twist.
To make the workout more challenging, you can add another round or two of each exercise!
Brought to you by Lauren Zepeda, CPT. To schedule an appointment with Lauren, email her or call 972-489-4246.