Monday, December 15, 2014

*NEW* Kitchen Stool Fat-Burning Workout

One of the biggest complaints that I often hear my clients say is "Getting healthy is too expensive!"

Actually, it does NOT have to be!

What most women (and men) do not realize is that you really do not need a gym to be or get fit!

I have created a step stool workout that you can do anywhere. And as a bonus, the step stool can go anywhere with you, too! I got mine from Wal-Mart for about $10 and never imagined that I would be using it as part of my workout routine.

All you need is a little creativity and imagination.. and a kitchen stool, of course :)


Fat-Burning Step Stool Workout

10 Standing Hip Extensions

  • Stand with your legs shoulder width apart and hold onto a table, step stool, or chair in front of you for support.
  • Keeping your knee straight and toes pointed, and kick your leg backward slowly.
  • Return to the starting position and repeat with opposite leg.
10 Elevated Hip Thrusts

  • With head on floor and heels on a bench or step, raise hips off the ground using buttock and hamstrings until the hips are level with the thighs.
  • Lower slowly either right to the ground or leave the hips just off the ground.
10 Step Ups

  • Stand up straight. Place the right foot on the elevated platform.
  • Step on the platform by extending the hip and the knee of your right leg. Use the heel mainly to lift the rest of your body up and place the foot of the left leg on the platform as well. Breathe out as you execute the force required to come up.
  • Step down with the left leg by flexing the hip and knee of the right leg as you inhale. Return to the original standing position by placing the right foot of to next to the left foot on the initial position.
  • Repeat with the right leg for the recommended amount of repetitions and then perform with the left leg.
10 Chair Squats

  • Plant your feet flat on the ground, about shoulder-width apart. Point your feet slightly outward, not straight ahead..
  • Look straight ahead. Bend at your knees, keeping your heels on the floor. Use the step stool bars for support.
  • Pull in your abs, and keep your lower back in a near neutral position.Tighten your whole body when you perform the squat.
  • Lower yourself. In a controlled manner slowly lower yourself down and back so that your upper legs are nearly parallel with the floor. Extend your arms for balance. Keep the upper body tight at all times.
10 Decline Push Ups

  • Kneel on floor with bench or elevation behind body. Position hands on floor slightly wider than shoulder width.
  • Place feet on bench or elevation. Raise body body in plank position with body straight and arms extended.
  • Keeping body straight, lower upper body to floor by bending arms.
  • To allow for full descent, pull head back slightly without arching back. Push body up until arms are extended. Repeat.
10 Abdominal Cross Over Kicks

  • Get into a decline push up position with hands on the floor and both feet propped up on the stool.
  • Taking your right leg, kick over to the left side of your body. Bring your foot back to the stool.
  • Repeat with opposite leg, kicking over to the right side of the body.
10 Step Hops

  • Get into a decline push up position with hands on the floor and both feet propped up on the stool.
  • When you are ready to hop, bring both feet down on the floor, right in front of the stool.
  • In another swift motion, hop both feet right back up onto the stool. Repeat.
10 Tricep Dips

  • Position your hands shoulder-width apart on a secured bench or stable chair. Slide your butt off the front of the bench with your legs extended out in front of you.
  • Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.
  • Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Be sure to keep your back close to the bench.
  • Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position. This completes one rep.
  • Keep your shoulders down as you lower and raise your body. You can bend your legs to modify this exercise.
For a visual demonstration of all of the moves, see the video below:

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