ALLEN TABE BIOGRAPHY Allen Tabe is a longtime
member and volunteer. He is a YMCA Certified Personal Trainer. Allen trains at
the Lyons YMCA in Anderson Township where he also helps staff the Fitness Center
there. If you see him, feel free to comment
on his "TabeTips" or ask him for his help with your fitness routine.
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| | ALLEN
TABE'S STAIRWELL WORKOUT!
(Lower
Body Workout for legs and hips)
Click
here for a printer friendly version.
Step
Touches
- Alternating
legs, tap 1st step, 2nd step, 3rd step, 4th step
(and higher if you are taller!)
with each foot
- Go
back down, alternating legs, 3rd step, 2ndstep, 1st step
- Repeat
above set 5 times
Step
Climb
Climb one flight of stairs, taking 2 steps at a time. Come back down
in single steps. Squats
(Done facing bottom of stairs) - Holding
on to rails with both hands, drop
seat back and bend knees to form a 90°
angle with legs. (keep knee over ankle for safety) - Do
10 repetitions
- Cross
one leg over the other knee. Do 10 repetitions on
each side.
Step
touches and climbs: Repeat #1 and #2. Calf
Raises - Standing
on bottom step, drop heel down and then rise
up on toes.
- Repeat
with both legs, 10 repetitions
- Repeat
single leg at a time, 10 repetitions.
Step
touches and climbs: Repeat #1 and #2. Side
Leg Lifts - Standing
with your side facing the stairs, lift leg and place foot
parallel to a step
as high as is comfortable. Be sure to place foot
carefully and slowly on the
step and parallel to the floor.
- 10
repetitions on each side without holding onto anything and not touching the foot
to the floor.
For
comments, questions or suggestions . . . please email Allen |
