I believe, making time to work out is the main reason that prevents most people from starting a routine. If time is what’s keeping you from working out, there are a few simple moves that you can do right at the comfort of your home and without the need of any equipment. One of those workouts is staircase toe taps, no worries if you have no staircase, I will show you the modification without a staircase. Toe taps will raise your heart rate, work your leg muscles, including quadriceps, hamstrings, and calf muscles.
Here is what we need to do:
Warmup: any dynamic warm up that will get your leg muscles warm to prevent from injury. Some good warm up exercises include: calf raises, run in place, lateral leg swings and forward leg swings. Your warm up should be for 3 minutes.
Exercise: 60 seconds of toe tap (high intensity), followed by 30 Seconds of active rest (low intensity stair step ups). We are going to repeat this circuit 4 times, for a total of 6 minutes.
Cool down: stretch your leg muscles. Few good cool down exercises include, hamstring stretch, another set of calf raises, figure 4. Cool down for about 2-3 minutes.
Here is how stair case toe taps are done:
1. Stand with your feet close together and your knees slightly bent. Heels should be a few inches apart. Transition your weight primarily to the balls of your feet, while your heels still touch the floor. Bend your elbows and hold your hands in close to your body.
2. Tap your right toes to the stair in front of you, then quickly switch your feet to tap your left toes to the stair. It’s important to keep both knees slightly bent and your weight primarily on the balls of the feet throughout the exercise.
Modification: If this workout is too advanced for you, you can do fast stair climbs by going up and down the stair with a fast paste.
3. Repeat for 60 seconds
4. Recovery: low intensity and slow stair climb for 30 seconds, so your heart rate will slow down a bit.
5. Repeat from the top for 4 times.
Modification: no stair case available, Tap your right toes on the floor in front of you about 10 inches in front of your left foot. Then quickly switch your feet to tap your left toes on the floor.
Here is how we did it:
Stay happy and healthy