Fit Fridays: Week one

Your FREE trainers are here!

Are you ready to take your workouts to the next level?  Or perhaps you've been trying to get back into the workout scene, but just can't find the time or the money?

Look no further than Fit Fridays on ABC Action News every Friday in July.  No equipment, no gym and no cash required.  Our Laura Harris has assembled four Bay Area trainers to make this summer your fittest one yet!

This week, Kamla and Gus of Tampa, are giving you your "Leg Blast" workout.  Complete each set two times and execute this workout two to three times a week, taking a rest day in between.  All you need is a set of stairs!  If you don't have stairs, or if you're not quite ready for this workout, a modified leg workout is provided below the stair workout. Watch the attached video for the visuals and below you will find the step by step instructions.


WEEK 1 WORKOUT:

SET 1
Twinkle Toes x 30 (Alternating between right and left feet, high knees tapping feet against bottom stair.  When you complete 30, sprint up the stairs and jog back down.  Repeat set 2 times)

SET 2
Right/Left lunges x 10 (Putting one foot up on the bottom stair and the other behind you, lunge forward pushing your weight onto the stair.  When you complete 10, skip up stairs and jog back down. Repeat set 2 times)

SET 3
Right/Left side lunges x 10 (Facing one direction, lunge leg closest to stairs onto bottom stair. Then push off back to starting position.  When you complete 10, run sideways up stairs.  Jog back down.  Repeat set 2 times)

SET 4
Body weight squats x 10 (Squat in place, stand back up after you reach parallel to the ground.  When you complete 10 times, squat jump up the stairs, then jog down the stairs.  Repeat set 2 times.)

SET 5  **BONUS SET**
Calf raises x 30 (From standing position push up to your toes.  Repeat 30 times.  When you complete the calf raises, bunny hop, on your toes, up the stairs.  Jog down.  Repeat set 2 times.)

EASIER MODIFIED VERSION OF THE WORKOUT BELOW

MODIFIED WEEK 1 LEG WORKOUT (Complete each set two times before moving on to the next):

SET 1

Jog in place for 30 seconds

Stationary body weight squats x 10 (with no weight, squat in place, getting parallel with the floor and stand back up.  Repeat the move 10 times)

SET 2

Jump rope for 30 seconds

Stationary split squat x 10 (with no weight, put one leg in front of the other.  Squat down feeling the move in your quad, the upper part of your front leg.  Then stand back up to complete the move.  Complete 10 times, then switch legs)

SET 3

Jumping Jacks for 30 seconds

Squat jumps x 10 (Squat down, like in set 1 and then jump up to the standing position.  Repeat 10 times)

SET 4

Jog in place for 30 seconds

Calf raises x 20 (From a standing position, raise onto your toes and hold for 2 seconds, then come down back to standing position.  Repeat 20 times.)

FOR MORE ON KAMLA AND GUS, VISIT THEIR WEBSITE AT www.kamlaandgus.com OR THEIR FACEBOOK PAGES AT www.facebook.com/gus.clemente and www.facebook.com/kamla.macko

Look for the fitness and nutrition tips of the day on Laura Harris' Facebook page at www.facebook.com/LauraHarrisWFTS?ref=hl or her Twitter @LauraHarrisWFTS

**DISCLAIMER:  Its important to check with your doctor before starting any new physical and/or dietary regiments.

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