The Ultimate Stair Workout & Hill Repeats

You can run a 5k but running up a couple of flights of stairs tires you out? You can squat heavy and lunge with weights, yet walking up a couple of flights of steps makes it feel like a whole other workout? Here’s a workout that can actually challenge your body, endurance and actual strength and stamina
Climbing stairs is one of the best exercises when it comes to pure FAT BURN, strengthening the lower body, toning the butt, thighs, calves, losing inches from those love handles and belly and building great abs. ... It is totally free and just about all of us can get access to a set of stairs
TIME: 19:30
PLACE: Otoko-zaka
〒101-0064 東京都千代田区神田猿楽町１丁目６−３
Stations that are near are: Ochanomizu station, Suidobashi station, Jimbocho station.
*or you can run to the meeting place 🙂
COST: Free
SCHEDULE
19:30 Warm up
19:35-20:30
Stairs:
1x Sprint
1x doubles
1x triples or lunges
1x one leg jumps (half way right leg then switch to left leg jumps or 5 stairs one leg jumps then switch to 5 stairs other leg jumps)
1x both legs jumps
Repeat the whole set 2x
Hill:
5x hill repeats
20:30 cool down
20:30 Finish

• When running becomes too difficult, don’t be afraid to walk - you can still cover good ground with a solid walking pace
• Your mind will want you to stop before your legs & lungs - TAKE CONTROL; stair climbing can build a mental strength unlike any other!
•We will be running uphill and doing some exercises too.
Safety First
Carefully and slowly walk down the stairs, be confident while running up and take a break when needed.
Start doing this regularly and soon, you will be running up flights of stairs, feeling fitter, younger, stronger and leaner.
< Disclaimer >
All participants must read and accept the terms of the “Participation Waiver” prior to attending.
This includes:
- Accident Waiver
- Release of Liability Form
- Photo Release Waiver
Link Here: https://sogofitness.org/participation-waiver/

< 注意事項 >
この文書は、あらゆる損害賠償責任からSOGO Fitnessを免除し、SOGO Fitnessのイベントに参加することによりその条件に同意するのに加え、請求権を放棄することを目的とし、私の意思に基づくものです。
私は、この文書を読んでその内容を十分承知しています。
https://sogofitness.org/participation-waiver/
>English below<
【重要】
新型コロナウィルス感染症対策として、SOGOの 皆様にもしっかり感染症対策をしていただく必要があります。
その１つが「接触確認アプリCOCOA」インストールです。
新型コロナ接触確認アプリ「COCOA」をインストールしてください。
《COCOAのインストールはこちらから》
☆Android
https://play.google.com/store/apps/details
☆iPhone
https://itunes.apple.com/jp/app/id1516764458?mt=8
【衛生および社会的距離に関する方針】
すべてのメンバーの健康と安全を守るために、すべての参加者に次のガイドラインを順守するようお願いします:
1. 風邪のような症状（咳、発熱、体の痛みなど）が発生した場合は、完全に回復するまでSOGOのイベントへの参加を控えるようお願いします。
2. すべてのメンバーは、トレーニングの前後に特に重点を置いて、定期的に手を洗ったり消毒したりするなど、適切な衛生エチケットを行うようにお願いします。
3.ハイタッチ、ハグ、握手などを非接触なジェスチャーに置き換えるなど、接触を減らしたいというメンバーの意見を尊重するようお願いします。
4.イベントでマスクを着用したい方は遠慮なく着用してください。
*引き続きこの状況を継続的に監視し、これらのポリシーを改訂する可能性があることをご理解ください。
【IMPORTANT】
As a countermeasure against the new coronavirus infection, it is necessary for SOGO members to take proper measures against the infectious disease.
One of them is the installation of "app COCOA".
Please install the new Corona app "COCOA" before joining the SOGO event and keep it on your phone.
《Click here to install COCOA》
☆ Android
https: //play.google.com/store/apps/details
☆ iPhone
https://itunes.apple.com/jp/app/id1516764458?mt=8
【Hygiene & Social Distancing Policy】
In an effort to safeguard the health and safety of all of our members, we ask that all participants adhere to the following guidelines:
1. If you are experiencing any cold or flu-like symptoms (cough, fever, body aches, etc.) we ask that you refrain from attending SOGO events until you have fully recovered.
2. All members should practice good hygiene etiquette, including washing or disinfecting their hands regularly, with particular emphasis on before and after workouts.
3. We ask that members respect each other’s desire to reduce physical contact, including replacing high fives, hugs, and handshakes with alternative non-contact gestures.
4. Please feel free to wear a mask at any of our events.
*Please note that we will continually monitor the situation and may revise these policies.

• Elma K
  Organizer
•