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Watch Olympian Nastia Liukin Stay in Shape During Quarantine

Dan J — Sat, 29 Aug 2020 11:16:00 +0000

Five-time gymnastic Olympic medalist Nastia Liukin has been sharing her workouts with fans during quarantine and many of them require minimal to no equipment, which means you can follow her routines at home. Her Instagram Lives have covered bodyweight burnouts, ab circuits, and full-body Pilates, and her most recent one is designed for the lower body. It’s a zero-equipment workout and all you need for this workout is a flight of stairs.

Her trainer, Kira Strokes leads the workout, which is a circuit made up of five exercises: step pistol squats, step knee drives, skip-a-step stair walks, stair plank taps, and stair frogger squat thrusts. The step pistol squats and step knee drives will burn your legs as the former targets the legs and quads and the latter targets the hips and thighs. During these exercises, you’ll also be activating your abs and challenging your core strength. The skip-a-step stair walks are a great way to get some cardio in, the stair plank taps strengthen your glutes, core, arms, and wrists, and the stair frogger thrust work your hamstrings, glutes, lower back, and quads.

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Got lots of DMs about my stair workout with @kirastokesfit. So, Kira has been kind enough to write it out for all of you: Lower Body Burner Stair Circuit • step pistol squat prep – sit back into your hips, tap heel to the ground maintaining squareness and alignment in your hips. Squeeze glute at the top • 12-15 reps •step knee drives – weight on heel of planted foot (on step) when you tap the ball of the other foot pretend your tapping glass (light tap) •15-20 reps •skip a step stair walk – push from the heel for added glute activation, singles on the way down • 2-4 sets PERFORM ENTIRE SERIES ON SECOND SIDE then…. •stair plank taps – minimize hip dancing • 10 reps (1 rep = tap L & R shoulder) •stair frogger squat thrusts – works best for those will petit feet ?, hop feet onto the step outside of hands and pop up, place hands back on the step (between feet) and hop back to plank • 10-12 reps REPEAT ENTIRE CIRCUIT 3 TIMES shoes: @apl ?

A post shared by Nastia Liukin (@nastialiukin) on Aug 25, 2020 at 3:46pm PDT

When combined, this circuit works your lower body muscles and it’s great for strength, cardio, and endurance. The best thing about this workout is that anyone can do it because we all have access to stairs.

Are you ready to try Nastia Liukin’s workout?

The post Watch Olympian Nastia Liukin Stay in Shape During Quarantine appeared first on yourdailysportfix.com.

Watch Olympian Nastia Liukin Stay in Shape During Quarantine

Dan J — Sat, 29 Aug 2020 11:16:00 +0000

View this post on Instagram

Got lots of DMs about my stair workout with @kirastokesfit. So, Kira has been kind enough to write it out for all of you: Lower Body Burner Stair Circuit • step pistol squat prep – sit back into your hips, tap heel to the ground maintaining squareness and alignment in your hips. Squeeze glute at the top • 12-15 reps •step knee drives – weight on heel of planted foot (on step) when you tap the ball of the other foot pretend your tapping glass (light tap) •15-20 reps •skip a step stair walk – push from the heel for added glute activation, singles on the way down • 2-4 sets PERFORM ENTIRE SERIES ON SECOND SIDE then…. •stair plank taps – minimize hip dancing • 10 reps (1 rep = tap L & R shoulder) •stair frogger squat thrusts – works best for those will petit feet ?, hop feet onto the step outside of hands and pop up, place hands back on the step (between feet) and hop back to plank • 10-12 reps REPEAT ENTIRE CIRCUIT 3 TIMES shoes: @apl ?

A post shared by Nastia Liukin (@nastialiukin) on Aug 25, 2020 at 3:46pm PDT

Are you ready to try Nastia Liukin’s workout?

The post Watch Olympian Nastia Liukin Stay in Shape During Quarantine appeared first on yourdailysportfix.com.