Beefed Up Stepmill

As much as I can’t stand stationary cardio equipment, sometimes it’s your only option. Well, over the past few days that’s been my scenario. Then, on top of that, I tend to indulge quite a bit during the holiday season so I 1: really needed to workout and 2: had to make it a total butt kicker. 

Which it was, and I’m kind of excited about it, and did this workout two days in a row. So I had to share.

What you need. 1: A medicine ball that weighs 10-15 lbs (A free weight will also work) and 2: A stepmill (A stairmaster will also work but try to find a stepmill if you can. These suckers rock. Even if I’ve fallen off them before because I tried to do stair sprints while watching tv on one.)

Now, here’s the workout. Minor detail: You do it all holding a medicine ball.

• Warm up for five minutes (pace = 8-10)

• Now for the next 25 minutes do the following cycle five times (which will end up being 25 minutes)

1: Increase the speed to 12, hold medicine ball over you head with BOTH hands for 20 seconds. Return it back to your slower pace for 40 seconds.

2: increase the speed to 12, hold medicine ball over you head with just your RIGHT hand for 20 seconds. Return it back to your slower pace for 40 seconds.

3: Increase the speed to 12, hold medicine ball over you head with just your LEFT hand for 20 seconds. Return it back to your slower pace for 40 seconds.

4: Increase the speed to 12, hold medicine ball do overhead tricep extensions with the ball for 20 seconds. Return it back to your slower pace for 40 seconds.

5: Increase the speed to 12, hold medicine ball do overhead shoulder presses with the ball for 20 seconds. Return it back to your slower pace for 40 seconds.

Repeat that cycle for a total of 5 times, which will be 25 minutes. Then pair it with your 5 minute warmup = a killer 30 minute workout.

Enjoy.

Yeah for making cardio equipment somewhat more enjoyable. 

In a sweaty and thigh-burning way.

 

Leave a Comment

Your email address will not be published. Required fields are marked *