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Aerobic Exercise Pdf

StairMasterStairmill Booty Blasting Cardio Routine Workout Mind Over Munch Kickstart Series

Hey guys so a lot of you liked my tread millroutine with the printable PDF and requested a Stairmaster routine so here it is. Thisis my 20 minute booty building Stairmaster routine. You will sweat, you will burn caloriesand you will work those glutes and again similar to the tread mill routine we don't do anythingfor more than one minute. So this work out is going to fly by. Be sure to print out thePDF or save it to your tablet or phone so that you can take it to the gym with you todo this workout. And if you don't have access to a Stairmaster be sure to check out my workoutWednesdays tread mill routine or the other workout Wednesday's tutorials that requireno equipment.

On the Stairmaster we are going to start withthe warm up for about three minutes at a level five. I want you to get used to just walkingon the Stairmaster because it can be a little bit funny. And do your best to not hold thebars to support your body weight. The bars are there for balance and I don't want youto feel like you are going to fall, so if you need to grab at them, of course do butwe don't want to depend on the bars for the entire workout. A good option is to keeplight fists on top of those bars so that way you're really close if you need to grab.If you feel like you are going to fall you still have those bars readily available ornot putting our entire body weight on the

machine. After the warm up we are going to take itup to an eight, which is going to be our base speed today. We are at an eight for almostthe entire workout, this is not so much an interval workout through speed, we are goingto keep the speed the same and we're going to instead change our movements. And if thisbase speed does feel a little bit fast, you can make your base speed a seven or a six,do what works for you. At that base level eight, we're going to start with a normalwalk for just one minute. Then we will continue to climb, keeping the speed an eight, andadding on a glute extension.

We aren't making the speed any faster butbecause we are adding that extension we have to walk a little bit faster up the stairsto get the leg up behind us. So it will feel a little bit faster without changing the speed.So again, even though we're not changing the physical speed on the machine, we'restill creating intervals and your heart rate is still going to get up. On that glute extension,make sure you are really squeezing that butt as you lift and not just mindlessly liftingit behind you. More squeeze means more booty work. We will then turn to one side and do a laterallock for one minute. Now here when you turn

by all means hold onto one bar or both ifneeded, just make sure your lower body is doing most of the work. An option is to addan extension out to the side so that we work those adductors, and again make sure you aresqueezing at the top. So we are there for one minute and then we turn all the way tothe back, we are going to walk up the stairs backwards. Please hold the bars on this one.I don't want anyone falling, again just do your best to use your lower body, but Idon't want anyone to let go and then fall because it is a little bit too easy when you'rewalking backwards to do that. There are no tricks for this interval, youjust walk and you think about what you are

doing and it's okay to have to think whenyou work out because you actually burn more calories. So we are making a circle around the Stairmasterbecause we go from the back then to the other side and laterally walk up the Stairmasterthat way. Again, option only if you want it, is to add that adductor work with the extension.We make it back around to the front and we are going to go back to either a normal walkor a walk with that glute extension that we did before. Then we have another minute, wherewe're walking with the glute extension, but the option here to make it even more challengingif you wanted, is to skip a step. So again,

Its Your Choice Strength Balance and Aerobic Exercise

now we're into the main body of ourexercise program here's where we emphasize strengthbalance and aerobics remember during the aerobics portion that youwant to work out at a moderate or somewhat strong pacethere will be three choices of how you want to do each exercise so it's your choice just go with it andhave some fun all right let's start by marching get those knees really high

get those arms really high remember if it is difficult to lift your legs just like Adrian in the purple you can swingthose arms good keep marching nice and high that's it good get ready to tap your heels and bendthose elbows ready here we go and tap good pump those elbows

all right! nice work good keep it going keep breathing that's it good get ready for some hamstring curls and curl good you're pinching those shoulder blades together at theback staying nice and tall and just bring that heel back as far asyou can if you're finding the pace or thetransitions between each exercise too fast don't worry itwill get easier with practice that's it

good get ready for our next exercise wer're gonna kick andpunch get ready and punch punch punch good kick that heel out far in front of you that's it keep moving alright kick and punch kick and punch good work alrighty get ready for the last one

those jumping jacks here we go reaching those arms nice and wide and high kicking your legs outto the side the best you can nice work wide jump jump good job that's it keep going keep breathing that's it almost there keep it going alright get ready to bring it backdown to a nice slow march good work everybody nowwe're on to the strengthening part

for the hip and thigh builder level A will practice squats from standingLevel B will stand up and sit down on the chair and C will practice lifting off from thechair get ready go stand up good and sit down slowly to make lifting off yourchair easier come close to the edge of your seat andplace your feet well underneath your chair everybody keep your back straight and bring your

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