Stairs, a Sandbag, & Empowerment: How I Celebrate International Women’s Day

Stairs, a Sandbag, & Empowerment: How I Celebrate International Women’s Day

Happy Hump Day! Thought to squeeze in a midweek post about my latest workout and mention a belated International Women’s Day to some pretty cool and inspiring ladies in my life. I did a pretty cool workout yesterday with stairs and a sandbag and I’d say WHAT a great way to celebrate!! Weights make me feel empowered and strong, just like some of the women in my life. Why not double up and celebrate it with an intense workout? EXACTLY.

I know not all of us causally own sandbags at home (I sure don’t but am using the Y’s!), but using weights or some form of resistance is the point. Yes, you can forgo the weight and do it bodyweight style…BUT I find the added weight adds a great challenge and the awkwardness of holding the sandbag stimulates my muscles differently compared to hand weights aka balance and grip strength strength…both of which don’t get a lot of attention. The sandbag offers a few ways of holding it complete with multiple handles depending on what you’re doing. It’s the ultimate challenge in carrying weight, AND you can do almost anything with it. You name it, it can be done. Throwing, pushing, holding, pulling, swinging, carrying, etc. the list goes on. If the stair component is missing for you, add the stair master if in a gym. If outside: a ramp, stadium steps, or just replace the climbing movement altogether and add sprints or some plyometric cardio moves like burpees or jumping jacks. You’re carrying the bag WITH you to the top and back down all ten flights (in my case) twice so don’t drop it! Reconfigure the bag each time but don’t leave it behind! ๐Ÿ˜‰

IMG_0499

I used a parking garage adjacent to the Downtown Y. For you Tampa friends, I used the Old Ft. Brooke parking garage downtown. Since the Y is right there, it was perfect for grabbing a mat and the sandbag without going too far. I was in the mood to not be in the gym and wanted to challenge myself in a new way that wasn’t on machines or lifting traditional weights. I felt like getting creative and stepping out my comfort zone. I remembered the sandbags and stairs nearby and BOOM, I wrote a circuit, grabbed the sandbag and mat, and was ready to go!

IMG_0497

The sandbag I used weighed about twenty five pounds. With this workout, especially for us ladies, that’s all you’ll need…lol. Remember its bulky and awkward to hold so that is also another consideration, especially as you get tired. The workout uses the sandbag almost the entire time but some it uses bodyweight exercises without the bag and just the mat. Make sure you find a nice few flights of stairs!! I climbed ten flights twice. Needless to say I was wiped and am sitting her writing this sore, BUT it was awesome and if anything the beautiful views of downtown were worth climbing to the top for. I can’t wait to continue incorporating stairs and sandbags for future workouts!

What you’ll need:

  • One sandbag or heavy weights
  • Mat
  • Ten flights of stairs/an incline/whatever is available to you

Two sets x 25 reps each (total four sets) back to back sets. Keep bag and climb stairs to the top. Don’t forget to include a warmup andย cool down/stretch. *This workout took me approximately forty/forty-five minutes with some rest in between circuits.*

Lower Body circuit (bottom of stairs):

-Reverse Alternating Lunges (double count–each leg counts as one) 25x

-Basic Squat 25x

~climb stairs with bag~

Upper body circuit (top of stairs):

-Basic pushups *using sandbag under chest as a marker to GET LOW* 25x

-Plank pushups on sandbag (good way to challenge yourself on a non-even surface and makes is softer on forearms) first set pushing from one arm, second set other arm 25x

~back down stairs with bag~

Core: Lower Back (bottom of stairs)

-Deadlifts 25x

-Supermans on mat 25x

~climb stairs with bag~

Core: Abs (top of stairs)

-Russian twists with bag 25x

-Bicycle crunches on mat (double count) 25x

~back down stairs with bag~

Cool down and stretch!

 

 

 

 

Advertisements
Why Inclines/DIY Hills Can Be Your Friend + Incline Workout

Why Inclines/DIY Hills Can Be Your Friend + Incline Workout

Happy Wednesday! Although I live in Florida and hills are not really a thing (unless you have bridges #SoFlo or north florida-ish), reaping benefits of hills can be tough. Luckily in Downtown Tampa where I teach, using a long ramp along the backside of Curtis Hixon Park (Tampa friends you know where I’m talking) has been good to get some incline in and where I did my workout yesterday! If you don’t have a ramp, using a stadium, stairwell, even the stair master at your gym works too! Parking garages are also a great option, just make sure you’re running them safely and during a less busy time of day.

Hills can be intimidating, a long and tough climb to the top, but they have other benefits besides just strengthening your legs:

  • Build endurance
  • Improve efficiency
  • Great way to challenge yourself before a flat course
  • SPEED- hills are basically speed work in disguise
  • Boost cardiovascular fitness

After reading up on hills, I’m planning on doing a bridge workout with my HEAT class and adding to my training as well. Look for that post up soon too!! ๐Ÿ˜‰ Back to inclines though, it all has benefits. I feel most people run them too hard, too fast up them resulting in burnout or they honestly hate them and don’t do them at all. Go slow, take baby steps up, and recruit those arms help propel you up! If you have joint issues, the downhill part of the hill is where you want to be careful. The eccentric (lengthening) part of the movement on the way down, can put pressure and extra strain on joints. Control your movement instead of “letting yourself go.” Rest at the bottom, then back over again! Your heart and legs will thank you ๐Ÿ™‚

Check out my incline workout I did with my class yesterday! As mentioned above, use a stairwell, treadmill/stairmaster, stadium, etc. if you don’t have a ramp!

Curtis Hixon Ramp Workout (no equipment–YAY!)

Three exercises per round at the bottom, middle, and top of each incline

*single count means each side counts as 1 rep

*double count means both side counts as 1 rep

Starting at bottom, focus is lower body/squats[cue Drake’s song haha] : 

-50 basic squats~~ run to middle portion of incline

50 pulse squats~~ run to top of incline

-50 jump squats/basic squats~~ run back to the bottom

~REST 1 min~

Bottom, focus is cardio:

-40 jumping jacks~~ run to middle of incline

40 burpees~~ run to top of incline

-40 Skaters (single count)~~ run down to bottom

~REST 1 min~

Bottom, focus is abs:

30 bicycle crunches (double count)~~ run to middle

-30 supermans~~ run to top

-30 flutter kicks (double count)~~ run back down

~REST 1 min~

HOLLAA you’re done! Don’t forget to stretch and cool-down after. ๐Ÿ˜‰