As you’ve learned this week, you don’t need much to put together a great workout…
Today, Annmarie and I demonstrate a leg and thigh bodyweight exercise routine you can do on a set of stairs. There’s something for everyone here, so be sure to watch and give them a try.
It’s one of the fastest ways to sexy and firm legs and thighs! We promise…
Take a look…
Your question of the day: Have you started a workout routine since we started Exercise Week? Have you tried any of the workouts? Let us know!
Click here, scroll down to the bottom of the page and leave your comments now!
If you’d like to read more about our Renegade Health Bodyweight Exercise Fundamentals Book, please click here: http://www.renegadehealth.com/bodyweight
Live Awesome!
Kev
5:22 pm on August 27th, 2010
heh, Well, if you promise it, I’ll do it right away!
Nice advices
Keep up the good work!
6:48 pm on August 27th, 2010
Yesterday morning and this morning, I started a yoga posture a day, AND, after seeing Annmarie’s arm exercises, incorporated those into my routine! I want to add one thing every day…
7:03 pm on August 27th, 2010
I have had a meniscus tear in my left knee, is it advisable to do the stair exercise? i am 52 years old and also do have arthritis, pl. advice.
7:11 pm on August 27th, 2010
I have tried some of the exercises, I did the dolphin pushups and hindu squats this morning with my regular body weight exercises routine. I love body weight exercises. Thanks for all the great exercises tips.
7:49 pm on August 27th, 2010
This was a great series! I’ve incorporated some of your body weight stuff into my own routine and it’s been fun to change things up — you guys are always fun and inspiring.
7:50 pm on August 27th, 2010
I am a busy homeschool mom who usually does The Firm DVD’s or running finished off with yoga DVD. I love DVD’s because I can just follow along without keeping track of reps. etc. And if I get interrupted, which usually happens, It is easier to get started again.
I would love to do bodyweight exercises instead of weights, I feel I get alot better results with them. It would be great if you would put out a DVD with all these, and what I can use around the house to do them with!
I broke our broom handle trying the “easy” pull ups Anne Marie showed us with a weight rack bar a while back!!!
Loved the exercise focus this week!
Tracy
8:06 pm on August 27th, 2010
Great week of exercise tips – very creative I must say. Thanks again and now I know what to do with my stairs – besides walking up and down them.
Mahalo!
9:30 pm on August 27th, 2010
The last few days I started walking a mile in the morning and I’m already noticing my skin glows more. And, AnnMarie doesn’t look short at all!
10:37 pm on August 27th, 2010
Hello AnnMarie and Kevin,
WOW, motivating exercise information. Thank you. I’m inspired to move towards buying the e-book. Now if I can move enough to exercise. I think it was great for me to see it for a whole week, I’d finish watching an episode and think I can see myself do that. I will attempt to do at least one. I like that you honored this side of your values in showing what is possible, especially for person like me who’d rather be outdoors. Thank you for sharing your creativity. I have hope to become more athletic in appearance. Have a lovely weekend!!
10:59 pm on August 27th, 2010
Fantastic!Please bring out DVD.
11:08 pm on August 27th, 2010
No way, Jose. I am 60 with arthristis and a bone disease. I just need a few stretching exercises for my legs and arms.
11:55 pm on August 27th, 2010
Awesome week on exercise thank you! I love your creativity and like some of your other viewers love that it’s all out doors, or places we can do at home. I practice the 5 Tibetan Rites each day and having done that consistenty for one year, it’s nice to add some variety. I’m 50 and the 5 Rites just absolutly do it for me,the best 15 minutes ever!! Ann-Marie you blow me away with your make it look easy approach – you are so perfect for each other.
12:18 am on August 28th, 2010
For next time, consider devoting a couple minutes explaining Kegel exercises. Others neglect mentioning them, but they can prove beneficial to those in need.
2:24 am on August 28th, 2010
I’ve even heard them say if you drop straight down into a full squat this will have the knees bend along their natural lines, all things being equal. So any micro tears will only reset for realignment. But you gotta drop right straight down and not chicken out, or else!
“Alligators” sounds better than head first downstairs.
I’ve been swimming in the ocean often. Daily would be nice, but the weather’s not always so inviting for such a plunge up here in Canada. It feels so much better, also in rivers or lakes, giving like a deeper cleanse, clearing feeling, over say, taking a shower, swimming in a pool, which are nice, feel-good refreshing activities, but dont compare. Getting in touch with nature, literally, takes it to another level–the ground level, in the sense of gounded. Aren’t we electro-chemical, and doesn’t every charge need a ground? I dunno, cuz I’m no electrician.
I did buy that Stark Reality of Stretching book, by Dr. Steven Stark. I gotta start really gently, so I can heal & build, and increase range of motion, without the setbacks of injury. Plus, I like the idea of only a slight stretch given to, say, an otherwise neutral, limp, at rest leg. Resting it on and along the ground so to isolate the targeted muscle group, say, hamstring. From being backed off from any stretch at all moving in & up to approach a stretch will allow the muscle to elongate. Using a muscle & surrounding muscles (contracting them) while giving them stretch, may maintain ones’ range of motion, but will not develop or establish flexilibity. The telescopic-like lengthening movement to increase the resting length of a muscle happens on a subtler level than big gross movement can possibly achieve. Strangely enough…or naturally, depends on your POV.
6:13 am on August 28th, 2010
I like the stairs routine but I’m 77 and have a heart problem, Atrial Fibrillation and take tablets to keep my heart beating steadily so if I do exercises like walking up stairs, my heart rate does not increase and I have to pause so I can catch up on oxygen.
I’m keen to stay healthy and as fit as possible.
What safe exercises can I do without compromising my heart condition?
9:19 am on August 28th, 2010
where can i find those shoes Ann Marie is wearing . . . I like them
12:09 pm on August 28th, 2010
Great stuff Kevin & Ann.
You know I love stairs.
Check out the greatest stair exercise of all here: http://www.youtube.com/watch?v=CtYirDyZysw
Keep shining and sharing!
1:53 pm on August 28th, 2010
love the shoes too
4:48 pm on August 28th, 2010
This great week of videos has definitely inspired me. In fact I was inspired about a week before when I searched for something on your site, and an old fitness video of you, Kevin (with short hair) showed up. You were doing push-ups interspersed with side plank alternating arm straight up. That’s a good workout! I have to watch my pitta temperament on some of these. LOL!
It’s nice to have these bodyweight exercises, but I have to say I’m hooked on toys. I love doing squats on the ball as well as many pilates moves. And doing inner thigh work with the magic circle makes an amazing difference in my legs. Hanging on ropes is really fun and creative too.
Hope you’ll make a DVD for us.
5:03 pm on August 28th, 2010
For anyone wanting shoes like those, there are many models to choose between. Just go to Google search and type in “vibram 5 fingers”. There are pages of stores, sales, specials,etc.
10:17 pm on August 28th, 2010
I’m excited to try some of the stair exercises you demonstrated. Once again…thank you!
2:25 am on August 29th, 2010
Havent’ started yet but I’ve cleared a space in my bedroom and going to start doing the workouts in this book.
I love the videos they are so inspiring and helpful. Can you please put all the exercises on video either online or on DVD?
9:02 am on August 29th, 2010
I can’t believe it’s over already!! I loved these videos… please keep doing them whenever you can
11:56 am on August 29th, 2010
YAY Exercise Week! How about exercise fortnight? Or another exercise week another time? I’ve really enjoyed all the tips and new exercises to try. I’ve been doing a workout program already and have now incorporated the plank and side plank from the abs episode. I LOVE bodyweight exercises and would love to get your book but funds don’t allow right now. Maybe in the future I’ll be able to.
12:57 pm on August 29th, 2010
Hey you two! FABULOUS! Holy smokes, Annmarie! You go girl! <3 Firstly, I have LOVED this week and wish you'd bring back Fitness Fridays. Nope, I haven't started an exercise routine because I already have one; however, I have started doing Annmarie's stretching routine. I was already doing a couple but love the whole routine. I'm also going to now start working on my stairs to get some legs that look like Annmarie's!
Just love you two! Blessings
1:04 pm on August 29th, 2010
Loved the series this week and I am not an exercise person. I walk 3 to 4 miles along the shoreline each day & that’s it for me. I am however, going to try out some of AnnMarie’s moves. Really a refreshing approach to exercise. Great arms AnnMarie!
6:11 pm on August 29th, 2010
We joined a new gym this week and we have been spending time there this weekend. I took a Pilates class that I really enjoyed and they also offer classes in the “reformer” I have always been very curious about this “machine” so I will take a complementary class soon and see what it is like. Since the pool does not have any chlorine in it I have really enjoyed swimming again and so does our daughter so no pain in her eyes anymore. This week my husband and I hope to climb Pikes Peak so I’m training for that as well. Kevin, since the theme of this week is exercise I think it is appropriate to ask you some information about the “Kettle bell” (or may be someone else on this forum knows more about it?) Do you know anything about it? What is the difference between “regular” weight lifting and the kettle bell? The only thing I know is that this way of exercising originates from Russia.
9:54 pm on August 30th, 2010
I did the core exercises and was sore for 2 days! It didn’t seem THAT intense while I was doing the work, but obviously it was! I am planning to do both core and arm workouts tomorrow. Thanks for the great tips!
Ineke – I love kettlebells! I have used them to lose the weight and get back in shape after having 2 of my children. They allow you to do both strength and cardio at the same time. They differ from traditional weights in the way you have to balance them while doing traditional moves like presses, plus you swing them, using your hips for power. I love that the workouts can be as short as 10 – 15 minutes but still very effective. Plus they take up almost no space. We have the adjustable kettlebells – I highly recommend them!
11:49 am on August 31st, 2010
I’ve tried all of the exercises up until today’s leg segment.
I even wrote them down so that I would remember which ones to do.
That alligator sure is a killer but I enjoy the challenge.
12:19 pm on September 1st, 2010
Hi Ann Marie and Kevin, this was an awesome video. I already have a routine but seeing your immense levels of fitness I am truly inspired to notch it up a level. Thanks.
6:13 pm on September 1st, 2010
I would also like your opinion on kettle bells Kevin. I have been using them for six months with great results on a very high raw diet. I have not seen a big weigh loss, just a couple of pounds but have toned my arms and my body shape is changing for the better and at 52 I am very happy with that. I strongly advise anyone thinking of using kettle bells to get professional training first. Just a word of caution about the vibram five finger shoes, I sustained an archilies tendon injury from running in them, even after three months of carefully easing into wearing them more. I loved the freedom of running in those shoes but will not run again in them. It took five months for the injury to repair itself and I have only just been able to get back into my running routine. I have only been out running four times in the past two weeks and I am already running 5K with no problems. I put it down to the three cups of green juice every morning.
10:32 pm on September 1st, 2010
Loved all the videos this week…you guys rock! And yes I have tried most of them out and plan to incorporate at lot of them into my workout routines.
And I agree with the above comments about you & Ann Marie coming out with a DVD for us visual learners.
3:46 am on September 8th, 2010
I’ve tried arms exercises and I want to continue everyday. Thanks!!
3:55 pm on September 13th, 2010
I’m glad you mention side plank. That is one of the best poses for the core and arms. Yoga guru Leeann Carey has a free yoga video that breaks down Vasisthasana. Thought your readers might want to take a look: http://planetyoga.com/yoga-blogs/index.php/free-yoga-video-side-plank-pose/
1:59 pm on September 14th, 2010
I just started a routine this week and just LOVE your exercises!!! Thank you so much for all your help. Your posts are incredibly up beat and thorough.