Saturday, July 14, 2012

Stair Climb with bicep curl, functional carrying and stair climbing

Continuing our foray into functional exercise, I am adding on this week.  Add this exercise to the previous one and you begin to have a workout, plus your cardio of choice.  If you see me regularly, we will do this in your workout this week.

Stair climb with bicep curl

Functionality: Whether you have stairs at your house or have to climb them elsewhere, using stairs as part of your fitness program will keep your legs conditioned — not to mention toned. Adding stair climbs with bicep curls will strengthen your arms and improve your ability to carry things up the stairs. This exercise will also boost your cardiovascular fitness.

Option 1: 
Stand at the bottom of a flight of stairs holding a 5- to 8-pound dumbbell in each hand. Climb the stairs while performing bicep curls. Perform 2 sets of 12 per side.

Option 2:  Walk or run down the stairs holding the weights but not doing curls. Repeat 5 to 10 times. Increase the dumbbell weight as your arms get stronger and mix up your climbs by taking two steps at a time for a flight or two.

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