What's up?
It's Ando from SenseiAndo.com.
So, it's a beautiful day here in L.A. It's over 90 degrees.
A perfect day to hit a stair workout.
Now, you already know a stair workout is great for your cardio, but man, does it get boring!
Today, I'm going to show you a couple of ways to add some martial arts action into your
next stair workout.
I'm going to warn you right now, you're going to look like a lunatic if you do this stuff.
But that's okay.
Because you're going to be a ripped, powerful, and dangerous lunatic.
And isn't that what you really want?
Let's get to steppin'.
Okay, here we go.
Tighten up my laces.
A little bit of a warm-up.
Let's get started.
First up is the jab.
Just pick one side and step up one stair on every punch.
The key here is to push off that back foot.
Really just focus on exploding forward.
Of course, you can add a straight punch or a hook, an uppercut, play around with any
combo you want.
Just keep it moving.
All right.
What goes up, must come down.
So, now I'm going to do the same move backwards.
Practice at your own risk.
Now, the big difference here is that when I'm jabbing on the way up, I'm thinking about
speed.
But on the way down, I'm really just thinking about sitting down and throwing a nice stiff
jab.
Next up is the front kick or teep, whatever makes you happy.
Just like the jab, I'm going to take one step at a time, kicking with the back foot all
the way up.
The trick with this one is to chamber or raise that knee just like you would standing on
the ground.
Don't cheat it.
Whoops.
I left that in there just to let you know these are not easy to do.
You really have to focus, but it's worth it.
Yep.
Just like the jab, I'm going to work the front kick going backwards, too.
But this time, I'm throwing the front foot all the way.
I really don't recommend that you listen to music on this.
If I was listening to music doing this, I'd be dead by now.
Okay.
I know that the punching and kicking backwards might seem like a bit much, but truthfully,
with my 45 year-old knees, even walking down seems like a it much.
So, here's another idea to get you back down the stairs.
Let your legs take you up and your arms take you down.
You can climb down.
Just stay close to the stairs and now you're getting a full body workout.
If climbing down headfirst is a bit much, go ahead and climb down backwards.
Just be safe and keep it moving.
Okay, moving on to knees.
Nothing fancy about this one.
I'm just going to pump one knee all the way up, one step at a time.
Again, don't cheat this.
Get that knee up.
And just like the jab, I'm thinking about speed when I work my way up.
Now I switch to power mode.
You can see I'm taking two steps at a time now.
Not much to say on this one.
Just dig in and drive.
It's a killer.
Last one for today.
I'm sticking with the knees, but I'm going to add a switch step on every one.
You can switch with both feet on the same step or step back and switch.
Either way, when you start flying up the stairs, you're going to feel like a superhero.
Okay.
There's a little victory dance for you.
Let's sum up your routine.
You're going to jab up.
Jab down.
Front kick up.
Front kick down.
Knee up.
Double step knee.
Switch step knee.
Repeat all of that on both sides of your body and you'll be calling your mama to come carry
you home.
Okay.
If you liked today's torture, tip, make sure you find the link, sign up for my free email
updates on SenseiAndo.com.
Until next time, go meditate, get some water, and keep fighting for a happy life.