CREDIT: Shaughn Butts, The Journal (See hard copy for photo description.)

CREDIT: Shaughn Butts, The Journal (See hard copy for photo description.)

CREDIT: Shaughn Butts, The Journal (See hard copy for photo description.)

EDMONTON -- Once you've reached your staircase, try what Marjorie O'Connor calls her Stairway to Health Heaven Workout:

FIRST SET: WARM UP

UP: One flight, ascending stairs at an easy walking pace.

(If length of stairs is less than 20 steps, repeat up to three times.)

DOWN: One flight descending, slow recovery down.

Breathe!

SECOND SET, CARDIOVASCULAR

UP: One flight, ascending stairs at moderate walk/run pace.

(If length of stairs is less than 20 steps, repeat up to three times)

DOWN: Descending slow and controlled

Great job!

Third set: Strength/Endurance

UP: Perform 20 alternating lunges taking two steps at a time, if able. Arms low for beginners and arms behind head for the more advanced.

DOWN: Descend slow and controlled

Enjoy being outdoors!

FOURTH SET: CARDIOVASCULAR ENDURANCE

UP: Hold sandbags or weights in hand and walk briskly up stairs one step at a time.

Leave sandbags on top of stairs

DOWN: Descend slow and controlled. Listen to your body and only continue if you are feeling strong.

FIFTH SET: STRENGTH/ENDURANCE

UP: Using free weights, three to five pounds to begin, perform 16-20 overhead presses with two-step lunges.

More advanced can add another 16-20 lateral raises with the lunges.

Leave weights on top of stairs.

DOWN: Descending slow and controlled.

Be aware of your lower back during overhead movements.

Help stabilize spine by contracting abdominals.

SIXTH SET

UP: Using weighted medicine ball (1-4 kg) or handheld weight, perform 20 rotational lunges.

Step up two stairs, hold arms in front and rotate to the same side as leg lunges in front.

Walk remaining stairs to the top.

Leave ball on top of stairs.

DOWN: Descend slow and controlled. Be careful leaving ball on top of stairs. It could roll down. Find secure place.

SEVENTH SET

UP: Easy recovery walk up and do stretches for the lower and upper body.

You did it! Challenge level -- repeat the entire circuit again.

- - -

STEP UP ROTATIONAL LUNGE ...

- Facing towards stairs with medicine ball directly in front, activate shoulder muscles and core to hold ball.

- Keeping chest up, step up and forward with enough distance to clear one big step. The front knee will flex about 90 degrees.

- Hold position and rotate medicine ball away from the front leg to the outside, back to the front, over to the other side and finish position with ball in front. At the same time lift back leg off the stair and bring it to a high knee up and lunge forward to begin another rotation on the opposing leg. Be aware of knee alignment and keep core activated.