If you are Octavia Spencer you do not need a gym to participate in a workout. You do not even need traditional training clothes. The Oscar winner shared an Instagram video of her and the crew of the upcoming Apple-sponsored television series on the weekend Are You Sleep wearing everyday robes to perform various training steps on the set. While their colleagues and crewmates perform planks, backward jumps, and pushups Spencer stages a series of step-ups, a classic exercise that sounds pretty much the same: up (and then down) an elevated platform ,
You can watch the video here:
According to a separate Instagram post by actor Mekhi Phifer, Spencer Are you sleeping? Co-star, these group trainings are a daily occurrence for the cast and crew "Ten at Ten". "Every hour, 10 minutes after each lesson, you have to do at least 10 repetitions of something strenuous," Phifer writes in the caption, "We're sometimes on set for 12-14 hours, so expect!"
Whether you are on set, in the gym or in your living room, Spencer's Step-Ups are a great option for you anywhere Fitness. Here is the reason.
Ascension is primarily a cardiac movement but also affects balance and coordination, and strengthens the muscles in the lower half.
A major upgrade, such as Spencer Demos, is Impact Cardio Move, Stephanie Mansour Chicago-based certified personal trainer, opposite SELF. Pumping your arms together with your legs, as Spencer does, will increase your heart rate even more. The movement is also good for strengthening the muscles in your lower half, including the stabilizing muscles around the ankle joints as well as your quads, glutes, hamstrings and calves, says Mansour.
In addition, step-ups can be used to improve your balance, James Brewer NYC-certified personal trainer and certified spin and TRX instructor, says SELF. Many people struggle with balance, and a simple step like ascension, which also requires coordination and strength for one leg, can help.
There are several ways to focus the step more.
On the one hand, your knee goes up with every step, just like the woman in the video standing next to Spencer. This will extend the time you only have to stand on one leg, Mansour explains, increasing the power required for a single leg.
You can also add weight to the movement, says Brewer – just keep kettlebells or dumbbells on your sides step. You can also slow down the pace of your step-ups, especially on the descent, to master the challenge. "One of my favorite mods is getting off in five steps, and once your heel hits the ground, you'll explode again," says Brewer. It's almost like a little reverse lunge, he explains, and the slower you get off, the more power you'll build, especially in your glutes. He suggests trying out 12 to 15 of these slow descending step-ups on each leg.
Step-Ups allow you to change the muscles of the lower body, depending on how you position your feet. When you put most of your weight on your heels, you're primarily targeting your hamstrings and glutes, says Brewer. If you do this exercise with your toes, hit more quads and calves.
There are several ways that you can incorporate step-ups into your workouts.
The beauty of step-ups is that you only need one object to step on. This can be a staircase, a bench, a curb or a box.
From there, you can do the movement as part of a racetrack or as a stand-alone cardio exercise instead of the elliptical or stairmaster, Mansour says. It could be a big warm-up or a heartbeat in the middle of weight training. You can make the move more difficult by raising your arms just above your head and letting them stand, Mansour says. You can also increase the tempo to make your step-ups look like running. The faster you go, the greater the cardiovascular challenge.
You could also do a few step-ups during the workday to increase blood flow, she adds. Make sure that with each step-up set, you regularly change the foot you are leading to work on both sides evenly, Mansour says.
Another tip: keep your feet at hip distance when you step on Mansour "Not as if you're on a tightrope, but not super wide," she explains. If you do not intentionally run the toe or heel version mentioned above, make sure you step down evenly with your entire foot, she says.
If you have had a knee and / or ankle injury in the past, you should keep your steps light. "Make sure you do not step on the step and push extremely hard," explains Mansour. Instead, you should feel light-footed. (As with any exercise, you should always contact your physical therapist or doctor before attempting to have a history of the area being worked on.)
Last but not least Spencer Everywhere " If fitness is no doubt inspirational, if you can, you should wear appropriate training shoes when doing step-ups (and any exercise for that matter), "says Mansour. This helps to make your training safe and efficient.