Find Some Stairs, Do This Circuit

Want to change up your workout routine now that the weather is nicer? You don’t have to go very far!

All you’ll need for this circuit is a set of stairs.

We used the ones just behind The Pulse, however, the bleachers could work well or even inside one of the stairwells in DBAC if it’s raining. Not to mention, you could also try this at home!

Warm It Up

Use the stairs to help warm that body up.

Run up and down them at an easy pace 4 times and then complete the following full body dynamic stretches:

-Scoops

-Walking lunges

-Shoulder rolls

-Arm circles

Now that you’re warmed up, let’s hit that full body circuit on the stairs! Perform each exercise consecutively as fast as you can. Try to beat your time every time you complete the circuit. 

Single Sprints

Run up and down the stairs 2 times touching every step as you go. Make sure you're keeping your torso upright, arms low, and driving upwards with your knees to help propel you upward.

Incline Push-ups

Complete 10 reps of your incline push-up. Focus on keeping yourself in one straight line from your shoulders to your toes and lower your chest all the way down to the bar. If you can easily complete 10 reps, try performing the push-ups with your hands on the bottom stair! 

Doubles 

Take it back to the stairs by running or walking them two at a time. Run back down the stairs and repeat.  Complete this two times. 

Horizontal Row

Work that back, why don't you! Using the railing, walk yourself underneath it so that your hands are directly above your your shoulders, starting with arms straight. Tuck your shoulders down and tighten your core to maintain a straight body throughout the exercise. To modify, try bending at your knees! Complete 10 reps before moving to the next exercise. 

Lateral 

Start by facing the railing and step up, one stair at time, as you cross your front leg in front, similar to carioca. Once you get to the top, run down and repeat facing the other direction. Complete two times.  

Rear Foot Elevated Split Squat

Using the stairs, place one foot behind you so that you're in a split squat stance. Bend at the knees, keeping weight in your front heel. Your front leg should be at 90 degrees, make sure your knee doesn't go past your toe. Complete 10 reps on the left, then on the right. 

Lateral Squat

Facing the railing once again, you'll sink down into a deep squat, pulling that tailbone back and down and go up the stairs two at a time. Once at the top, run back down and do it again switching directions! Complete twice. 

Mountain Climbers 

Using the stairs, you’ll bring yourself down into a high plank position. Your hands should be directly underneath your shoulders, creating a straight line down to your toes. From here, bring one knee forward. Complete 20 reps, switching legs, fast or slow. 

 Way to work, Pulse Nation! Take some rest until your breathing returns to normal and then repeat this circuit again from the top! 

Baby It's Cold Outside! And I Like It!

5 Tips For An Optimal Workout In The Winter

Lauren Neal

As a long distance runner, one of my favourite times to run is in the cold. But don’t head out there unprepared! Here are 5 tips for an optimal outdoor workout in our winter weather!

1.       Have A Solid Warm-Up

Given the frigid temperatures, your body will likely require a warm-up that’s a little longer to get those muscles working. Your warm-up will also help to reduce your chances of injury. You should include dynamic stretches, which will help to loosen up muscles, improve range of motion, and raise body temperature.

2.       Stay Hydrated

While you may not think you’re sweating, you definitely still are! Be sure you’re well hydrated before your outdoor activity, bring a water bottle with you, if you feel necessary, and re-hydrate afterwards.

3.       Layer up!

Often times people will over-bundle; say no to parka running! Wearing layers helps to manage the combination of cold air, body heat, and sweat. You can remove a layer when you start to sweat and put it back on if you start to feel cold again.

4.       Don’t Be A Hero

With snowy and icy conditions, being careful on the road, or with whatever you’re doing outside, is even more crucial. Don’t look to the winter months to set any records, but rather, use them to build on distance at a slower pace. In a nutshell, think effort, not pace. Doing this will allow you to focus on speed in the nicer months!

5.       Keep Covered & Know The Warning Signs

Since our limbs are more susceptible to the cold, be sure you’re covering up your head, fingers, and toes. Invest in a great pair of gloves. A hat is also a safe bet since a large percentage of body heat is lost through the head. The first sign of frostbite is numbness, followed by a tingling or burning session. Hypothermia starts off with shivering and confusion. However, with the right clothing, you should be able to avoid these things!

But if you're still not feeling the cold weather for an outdoor workout, The Pulse offers classes indoors! Our Term 2 schedule should be up this week.