I haven’t been on the stairmaster for months. It is amazing how hard this machine can work you when you haven’t used it in a while.
30 Minute HIIT Stairmaster (Easy Version)
Minutes Speed Steps per Min
3 5 57
2 7 73
1 9 88
1 12 112
Do Speeds 7-12 again
3 5 57
2 9 88
1 12 112
30 sec 14 127
Do the last 4 again
5 5 57
In 30 minutes completed 141 stairs and burned 416 calories. Plus, I was a sweaty mess.
Abs Low Intensity/High Rep Workout
Captain Chair Crunches 3 x 25 x 10lb
Dumbbell Side Bends 3 x 25 each side x 20 lb
Traveling Sidewasy Sumo Squat 3 x 30 x 12 lb
Bosu Crunches 3 x 35
Bosu Lat Crunches 3 x 25 each side (these were hard for me to complete. I really wanted to quit after 15.)
Step ups on 18″ plyo box 3 x 20 each leg (Have I mentioned before how much I dislike these???)
Incline bench Russian Twists 3 x 15 x 5lb (I was suprised that was all I could do. I think, or should I say, I hope my back is more to blame then my abs.)
Ball Transfer on Mat 3 x 10
Standing Kickbacks w/cable 3 x 50 x 25 lb
I also did allot of stretching. Doing ab work seemed to bug my back today and I didn’t want to be out for another week due to back pain.
Total workout 1 hr 33 min, burned 969 calories.
