Outdoor Exercises using Stairs and a Resistance Band

Hey All! Here’s another set of exercises for the park. Try them out and tell me what you think! The photos for this workout were taken at the Constable Ezio Faraone Park 11004 – 97 Ave NW, Edmonton, AB.

Intervals:
Instead of repetitions, try intervals of 30 to 45 seconds of the  resistance exercises and 15 seconds of recovery. For the stairs portion, starting at the top at the park, down the first flight is for beginners. Down the 2 flights intermediate and down all the way to street level is advanced.  If you are just starting to exercise, try a 1 minute rest instead of 15 seconds.
Sets:
Try to perform these exercises one after the other 3 to 5 times.
Frequency:
Do these exercises 2-5 days a week.

1. STAIRS (Cardio/Legs)

  • Starting at the top begin going down the stairs at a pace you feel comfortable with until you reach the bottom of your flight.
  • Facing forward, looking back up at the stairs begin running back up to the top.

 

 

  • Once at the top catch your breath and make your way to your resistance band.

2. Resistance Band Chest Press (Chest/Core)

  • Wrap the band around something sturdy and stand with your back to it. Holding the handles in each hand with the bands running along the inside of the arms.
  • Step forward so that you have tension on the bands, one foot forward for stability, and core engaged.

 

 

  • Pushing forward with the handles until your arm are out straight in front of you and squeeze your chest.

 

 

  • Return to start position and continue until time is up.

 

3. Resistance Band Woodchops(Core)

  • Start by making sure the end of the band is safely secured to a stable base, like a light post.
  • Stand with feet hip width apart, holding the handle with both hands interlocking your fingers, slight bend in the knees and arms to the left.

 

 

  • With core tight raise your hands in front of you and out to your right side until your hands are about head height over your right shoulder.
  • Reverse this motion to the start position and repeat until time is up. Then switch going from right to left.

 

 

4. Resistance Band Row (Upper Back)

  • Start by making sure the band is safely secured around a stable base, like a light post.
  • Standing with a handle in each step back until the band is tight. Engage your core, chest up, slight bend in the legs, and arms extended out in front of you.

 

 

  • Pull the handles back until they are just in front of your chest, squeezing your shoulder blades. Return to start position and repeat until time is up.

 

 

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Paul O'Brien About Paul O'Brien

Former Canadian soldier now personal/group trainer at Blitz Conditioning. I believe no goal is out of reach all you have to do is TRY! Follow me on Twitter

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