My knee has been bothering me since March, beacuse of that I haven't been able to run for a while. So my cardio lately consist of the stairmaster and crosstrainer. On the stairmaster I try to vary my workouts so I don't get bored. Sometimes I follow the different programs on the machine but I also like to do my own thing to make the workout a little more fun.

My stairmaster routine: (for warm up I usually start with 10 min on the crosstrainer)

  1. 3min Walking on a higher level, at least 70 steps/min
  2. 1min kickbacks on a lower level so I can take my time to do the movement well, 40-45 steps/min
  3. 1 min of wide steps where I put my foot as far out to the edge as I can, 50 steps/min
  4. 1 min of big steps skipping every other step, 50 steps/min
  5. 1 min for each leg of sidewalk trying to bend my knees as much as I can, 50 steps/min
  6. 1 min of kickbacks again, 40-45 steps/min
  7. Repeat and start over with 3 min fast Walking

I usually do this for 5 rounds, 40mins 😊


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Yesterday's gym session was a killer for my legs and glutes! 

Warm up: 20min on the cross trainer

Hip abduction 15x4
Hip adduction 15x4
Glute kick backs 15x3 each leg
Seated leg curl 15x4
Leg extension 15x4
Hip thrust 20x4
And finished of with 15min on the stairmaster, level 50steps/min

Could barely stand after that workout πŸ˜…

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