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This Total-Body Stair Sprint Routine is the Perfect Workout

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Photography by James Patrick | Routine by Karey Northington, CPT, CISSN, BSN

Whether it’s in a local stadium or a park, now is the time to research a good outdoor staircase in your hood. Incorporating stair sprints into your workout routine checks off a bunch of fitness goals at once: you’ll increase your heart rate, burn extra fat and calories, and target your lower-body muscles all at the same time. And who doesn’t want more shapely glutes for summer? Similar to the incline hill climbs you do on the treadmill, the additional force needed to propel your body upward activates the glutes, as well as hamstrings, quadriceps, and calves—an effective way to add muscle-building to cardio in one workout. With this routine, we’ve doubled down by adding bodyweight circuits before each set of stair sprints. Boom—two workouts in one.

Complete the first four exercises as a circuit then follow each round with the specified number of stair sprints. Rest 60-90 seconds between rounds.

Stand with one foot elevated behind you on a step or bench (A). Bend both knees and lower into a lunge (B). Raise back up to standing and immediately repeat. Complete all reps on this side then switch legs.

Stand facing a box or step. Bend your knees and swing your arms as you explode upwards and land with both feet flat on the box. Step or hop back down and repeat. Continue for all reps.

Get into push-up position with your hands on a step or bench in front of you. Keep your core tight and hips in line with your body (A). Bend your arms and lower your torso towards the step (B). Extend your arms to return to the starting position and repeat for all reps.

From standing, take a large step forward with one foot (A), then bend both knees and lower your hips until both legs form 90-degree angles (B). Drive through your front heel and step your back foot forward. Lower into a lunge. Continue walking forward, lunging with each step. Repeat for 12 steps then turn around and go back the other way for 12 reps.

After performing each of the four exercises, perform the prescribed number of stair sprints. Sprinting up the stairs and coming back down equals one rep or sprint.

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Work Outs

7 Reasons Why Women Should Strength Train

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Work Outs

Sudden Flabby Thighs and Butt in Menopause and Perimenopause

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Find Your Body Type: http://bit.ly/BodyTypeQuiz

Dr. Berg explains how to lose weight in the thighs and butt when you hit over 30 years in age. In this video, Dr. Berg also explains the facts about your body and how it functions.

Do you have the majority of your weight in your thighs in butt? This could be be because of lack of activity and much more. Watch the video.

Dr. Eric Berg DC Bio:

Dr. Berg, 50 years of age is a chiropractor who specializes in weight loss through nutritional and natural methods. His private practice is located in Alexandria, Virginia. His clients include senior officials in the U.S. government and the Justice Department, ambassadors, medical doctors, high-level executives of prominent corporations, scientists, engineers, professors, and other clients from all walks of life. He is the author of The 7 Principles of Fat Burning, published by KB Publishing in January 2011. Dr. Berg trains chiropractors, physicians and allied healthcare practitioners in his methods, and to date he has trained over 2,500 healthcare professionals. He has been an active member of the Endocrinology Society, and has worked as a past part-time adjunct professor at Howard University.

DR. BERG’S VIDEO BLOG: http://www.drberg.com/blog

FACEBOOK: http://www.facebook.com/DrEricBergDC

TWITTER: http://twitter.com/DrBergDC

YOUTUBE: https://www.youtube.com/user/drericbe…

ABOUT DR. BERG: http://www.drberg.com/dr-eric-berg/bio

DR. BERG’S SEMINARS: http://www.drberg.com/seminars

DR. BERG’S STORY: http://www.drberg.com/dr-eric-berg/story

DR. BERG’S CLINIC: https://www.drberg.com/dr-eric-berg/c…

DR. BERG’S HEALTH COACHING TRAINING: http://www.drberg.com/weight-loss-coach

DR. BERG’S SHOP: http://shop.drberg.com/

DR. BERG’S REVIEWS: http://www.drberg.com/reviews

Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. The Health & Wellness, Dr. Berg Nutritionals and Dr. Eric Berg, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site.
#keto #ketodiet #weightloss #ketosis

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Back progress 2 weeks female bodybuilder NPC IFBB prep lat pull down

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Visit me at http://www.facebook.com/pages/Nicolle-Vealey/132126166863998
Another back workout, progress about 2 weeks from last video, leaning out more.

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