Hey, friends! Well, October is shaping up to be a super busy month! I’ve got a pretty full schedule for these next couple of weeks, but I just wanted to drop in on this fine Tuesday and share a workout with you all. Since finding time to workout has been a little more difficult, I am all about getting a full sweat session in without having to spend hours at the gym. I did this workout on Sunday and I am still feeling the burn of it today.
Just to clarify a few things, a smith machine is essentially a bench press machine with an assist AKA the bar does not detach from the machine and a safety can be used on it to keep the bar from going down to a certain level.
For the dumbbell squats, after I come up from the squat, I lift the weight I am holding above my head and then return it down to my chest before proceeding with the next squat.
And if You’re wondering what Weighted Step Intervals are, let me explain….
I was having a difficult time coming up with the proper naming, but essentially you take a disc weight from the weight bench (I used a 25 lb weight) and you use both hands to hold it above your head and then you run up a flight of stairs as fast as you can and then back down. My gym has a straight staircase of 30 stairs, but any staircase will work. And the important thing to remember is that the weight must always remain above your head. Hint- coming down the stairs is way harder than going up them, so be careful. It works well if you can alternate sets with a partner or just wait 30 seconds or so in between as this is some serious cardio. And yes, you will look kind of like a loon doing this…but whatever, it’s a great workout.
*Edited after publishing, it has been a crazy week so please ignore my numerous spelling errors. I think I wrote this post while catatonic*
Is October a crazy busy month for you too? What is on your agenda?
Do you do any workouts that involve stair work?
FTC: I am not a personal trainer or doctor, please consult a physician before changing your fitness routine.