If you want to stay fit and shape your body, don’t look for complicated tutorials or intensive fitness programs. You can simply do these exercises in ten minutes and use the stairs you have at home; these will help you get excellent results in two weeks.
A quick full body workout can be done at home and all you need is your stairs.
There is no better exercise device than your body weight and stairs are a great help for cardio workouts .
This quick workout will work every part of your body, so there are no more excuses. Please warm up and stretch very well before you start to avoid muscle soreness after training.
1. Side stairs
Go up and down the stairs sideways, try to move your arms and do it as fast as you can.
Do it 3 times.
2. Step up + knee bend
You have to go up the step with one foot, at the same time that you raise the opposite knee and alternate the movement.
Do it 20 times.
3. lunge
Raise one leg to the second rung of the ladder, leave the other one down and bend it until it almost touches the ground, alternating both legs.
Do 20 repetitions.
4. Squat-
Climb to the top of the ladder and go down step by step in slow, controlled movements, using your arms to balance your weight.
Do it 2 times.
5. Frog squat
Go up step by step with small jumps maintaining the squat position, lower as much as you can like when you do a deep squat. Do not forget to squeeze your buttocks well when going up.
Do it 2 times.
6. Sit-ups
Sit on one of the steps and support your arms, your body should be as if you were forming a letter V, only support your buttocks. Bring your legs together and straighten them and return them without bending your back.
Do this 20 times.
7. Buttocks
Position yourself as if you were going to sit on the first rung of the ladder and rest your hands on the second rung; now lift your buttocks and leave them in the air, go up and down without touching the step.
Do this 20 times.
8. Pushups
Rest your hands on the second step of the ladder and get into a plank position, lower your body completely by tightening your abdomen and bending your elbows, spread your legs for more control.
Do this 20 times.
If some one desires expert view about running a blog then i advise
him/her to go to see this website, Keep up the pleasant work.
Hey I know this is off topic but I was wondering if you knew of any widgets I could add
to my blog that automatically tweet my newest twitter updates.
I’ve been looking for a plug-in like this for quite some time and was hoping maybe you would have some experience with
something like this. Please let me know if you run into anything.
I truly enjoy reading your blog and I look forward to your new updates.
For latest news you have to visit world-wide-web and
on the web I found this site as a most excellent web page for latest updates.
great publish, very informative. I wonder why the opposite specialists of this
sector do not notice this. You should continue your writing.
I’m confident, you’ve a huge readers’ base already!
I think that what you said was actually very logical.
However, think on this, suppose you typed a catchier
title? I am not saying your information isn’t good, however
suppose you added a headline that grabbed a person’s attention? I mean 10 minute routine to
burn fat that can be done on the stairs at home – gardeniaworld.com is kinda
plain. You could glance at Yahoo’s home page and note how
they create news headlines to grab viewers to open the links.
You might add a related video or a related pic or two to get readers excited
about what you’ve written. In my opinion, it might bring
your posts a little livelier.
It’s amazing in support of me to have a web site, which is useful in favor of
my knowledge. thanks admin
I’m truly enjoying the design and layout of your site.
It’s a very easy on the eyes which makes it much more enjoyable for
me to come here and visit more often. Did you hire out a developer to create your theme?
Great work!
I am regular visitor, how are you everybody? This paragraph posted at this
site is truly nice.
It’s very trouble-free to find out any topic on web as compared to books, as I found this article at
this site.
I have been exploring for a bit for any high-quality articles or blog
posts in this kind of space . Exploring in Yahoo I ultimately stumbled
upon this site. Reading this information So i am satisfied to express
that I have a very good uncanny feeling I discovered exactly what I needed.
I such a lot indubitably will make sure to don?t overlook this
site and provides it a glance regularly.
I feel that is among the most significant info for me.
And i’m happy studying your article. But want to remark on some normal issues, The website style is great, the articles is in reality excellent
: D. Just right job, cheers
Hello, just wanted to mention, I liked this post. It was helpful.
Keep on posting!
It’s actually a great and useful piece of info. I’m happy that you
simply shared this helpful information with us.
Please stay us informed like this. Thank you for sharing.
Just want to say your article is as astonishing.
The clarity on your put up is simply cool and i could
assume you’re an expert on this subject. Fine with your permission let me to take hold of
your feed to keep up to date with forthcoming
post. Thanks 1,000,000 and please keep up the rewarding work.
Nice post. I was checking constantly this weblog
and I am inspired! Extremely helpful info particularly the closing section :
) I care for such info much. I was seeking this particular
information for a very long time. Thanks and good luck.
Good post. I learn something totally new and challenging on websites I stumbleupon every day.
It will always be interesting to read through articles from other authors and use a little something from their sites.
Right away I am ready to do my breakfast, after having my breakfast coming over again to read other news.
I always emailed this webpage post page to all my associates, because if like
to read it after that my links will too.
I just like the valuable information you supply in your articles.
I will bookmark your weblog and take a look at again here regularly.
I am fairly certain I’ll be informed many new stuff proper right here!
Good luck for the next!
Hey! I could have sworn I’ve been to this site before but after reading through some
of the post I realized it’s new to me. Anyways, I’m definitely delighted I found
it and I’ll be bookmarking and checking back often!
Attractive component of content. I just stumbled upon your web site and in accession capital to claim that
I get in fact enjoyed account your weblog posts. Anyway I will
be subscribing on your feeds and even I success you get admission to consistently fast.
I think that is one of the so much important information for me.
And i am happy reading your article. But should observation on few basic things, The website taste is wonderful, the articles is in reality
great : D. Just right task, cheers
I pay a quick visit everyday some websites and websites to read articles
or reviews, however this blog offers quality based articles.
Greetings! Very helpful advice in this particular article!
It is the little changes that make the largest changes.
Many thanks for sharing!
We’re a group of volunteers and starting a new scheme in our community.
Your web site offered us with valuable info to work
on. You have done an impressive job and our whole community will be thankful to you.
I am regular visitor, how are you everybody?
This piece of writing posted at this web site is really nice.
With havin so much written content do you ever run into
any problems of plagorism or copyright violation? My blog has a lot of
unique content I’ve either created myself or outsourced but it seems
a lot of it is popping it up all over the web without my authorization. Do you know any techniques to help stop
content from being stolen? I’d truly appreciate it.
Hi there! This is my first visit to your blog!
We are a collection of volunteers and starting a new project in a community in the same niche.
Your blog provided us beneficial information to work on. You have
done a wonderful job!
Very good article. I will be dealing with a few of these issues as
well..
I have to thank you for the efforts you have put in writing
this blog. I’m hoping to see the same high-grade content
by you later on as well. In fact, your creative
writing abilities has motivated me to get my own site now 😉
After exploring a handful of the blog posts on your blog, I really appreciate your
way of blogging. I bookmarked it to my bookmark website list
and will be checking back soon. Please check out my web site as well and tell me what you think.
Wow, that’s what I was exploring for, what a material!
existing here at this blog, thanks admin of this site.
Howdy! I could have sworn I’ve been to this website before
but after reading through some of the post I realized it’s new to me.
Anyways, I’m definitely glad I found it and I’ll be book-marking and checking back often!
My partner and I stumbled over here coming
from a different page and thought I should check things out.
I like what I see so now i’m following you. Look forward
to going over your web page for a second time.
I need to to thank you for this good read!!
I absolutely enjoyed every bit of it. I’ve got you
bookmarked to check out new things you post…
It is appropriate time to make some plans for the
future and it’s time to be happy. I’ve read this post and if I could I desire to suggest you some interesting things or advice.
Perhaps you can write next articles referring to this article.
I desire to read even more things about it!
Hello would you mind stating which blog platform you’re using?
I’m planning to start my own blog in the near future but I’m having a difficult time selecting
between BlogEngine/Wordpress/B2evolution and Drupal.
The reason I ask is because your design and style seems different then most blogs and I’m looking
for something completely unique. P.S My apologies
for getting off-topic but I had to ask!
If you are going for finest contents like I do, only go to see this web page every day since it gives quality contents,
thanks
Your mode of describing the whole thing in this piece of writing
is genuinely nice, every one be able to easily be aware of it, Thanks a lot.
Thanks for sharing your thoughts about website.
Regards
I pay a visit daily a few web sites and blogs to read articles or reviews,
however this webpage provides quality based posts.
I am extremely impressed with your writing skills as well as with the
layout on your weblog. Is this a paid theme or did you customize it yourself?
Anyway keep up the nice quality writing, it’s rare to see a
great blog like this one these days.
I always spent my half an hour to read this webpage’s articles everyday along with a mug of coffee.
Hi, I do believe this is a great web site. I stumbledupon it
😉 I am going to revisit once again since I book marked it.
Money and freedom is the greatest way to change, may you be rich and continue
to help others.
Thanks for finally writing about > 10 minute routine to burn fat that can be done on the stairs at home – gardeniaworld.com < Loved it!
Somebody essentially assist to make severely articles I would state.
That is the very first time I frequented your web page and to
this point? I surprised with the research you made to create this particular submit extraordinary.
Fantastic process!
I visited several blogs except the audio quality for audio songs existing at this website is
genuinely wonderful.
This is my first time pay a visit at here and
i am really pleassant to read everthing at single place.
I do accept as true with all of the concepts you have offered
in your post. They are really convincing and will certainly work.
Nonetheless, the posts are very short for starters.
Could you please prolong them a little from next time? Thank you for the post.
Hi, its pleasant paragraph about media print, we all be familiar with media is a impressive source of data.
Hello there! I know this is kind of off topic but I was wondering if you knew where I
could find a captcha plugin for my comment form? I’m using the same blog platform as yours and I’m having problems finding one?
Thanks a lot!
Awesome post.
I am regular visitor, how are you everybody? This paragraph posted at this site
is truly good.
I know this website provides quality based articles and additional material, is there any other website which provides these things in quality?
Hello there! I just would like to give you a huge thumbs up for the great information you have right here on this post.
I am coming back to your web site for more soon.
great issues altogether, you simply gained a emblem new
reader. What would you suggest about your submit that you made a few days ago?
Any sure?
Hi there everyone, it’s my first pay a quick visit at this web page,
and paragraph is in fact fruitful in support of
me, keep up posting such posts.
Hey just wanted to give you a quick heads up and let you know a few
of the pictures aren’t loading properly. I’m not sure why but I think its a linking issue.
I’ve tried it in two different internet browsers and both show the same outcome.
Hello! I know this is somewhat off topic but I was wondering if you knew
where I could get a captcha plugin for my
comment form? I’m using the same blog platform as yours and I’m having trouble finding one?
Thanks a lot!
Great post. I used to be checking continuously this blog and I’m impressed!
Very helpful information particularly the closing section 🙂 I take care of such information much.
I used to be seeking this certain info for a very long time.
Thanks and best of luck.
What’s up, I log on to your new stuff regularly.
Your humoristic style is awesome, keep doing what you’re doing!
It’s truly very complicated in this busy life to listen news on Television, so
I simply use world wide web for that reason, and obtain the most
recent information.
I have read so many articles or reviews about the blogger lovers however this paragraph
is truly a fastidious paragraph, keep it up.
Good article. I definitely appreciate this site.
Keep it up!