I haven’t been on the stairmaste...

I haven’t been on the stairmaster for months.  It is amazing how hard this machine can work you when you haven’t used it in a while.

30 Minute HIIT Stairmaster ( Easy Version )

Minutes           Speed               Steps per Min

3                       5                                   57        

2                       7                                   73

1                       9                                   88

1                       12                                 112

Do   Speeds 7-12 again

3                       5                                   57

2                       9                                   88

1                       12                                 112

30 sec               14                                 127

Do the last 4 again

5                       5                                   57

In 30 minutes completed 141 stairs and burned 416 calories.   Plus, I was a sweaty mess.

Abs Low Intensity/High Rep Workout

Captain Chair Crunches 3 x 25 x 10lb

Dumbbell Side Bends 3 x 25 each side x 20 lb

Traveling Sidewasy Sumo Squat 3 x 30 x 12 lb

Bosu Crunches 3 x 35

Bosu Lat Crunches 3 x 25 each side (these were hard for me to complete.  I really wanted to quit after 15.)

Step ups on 18″ plyo box 3 x 20 each leg (Have I mentioned before how much I dislike these???)

Incline bench Russian Twists 3 x 15 x 5lb (I was suprised that was all I could do.  I think, or should I say, I hope my back is more to blame then my abs.)

Ball Transfer on Mat 3 x 10

Standing Kickbacks w/cable 3 x 50 x 25 lb

I also did allot of stretching.  Doing ab work seemed to bug my back today and I didn’t want to be out for another week due to back pain.

Total workout 1 hr 33 min, burned 969 calories.