Improvising Your Training With No Excuses


Hi folks,

If you are marooned in a high-rise building with no access to training gear, the fire stairs can be great.

If you are marooned in a high-rise building with no access to training gear, the fire stairs can be great.

I had to deal with an electronic blackout, here at the Chez Ollie, so my post is late today. However, it is nice to escape from the Internet from time to time. I occasionally plan a short e-vacation, by scheduling blog postings ahead, but not this time. So, here I am at the resort, as a non-skier (had my skiing-induced knee surgery already, thank you!) with limited workout equipment in the hotel gym, and I need to fit in my training. The answer in this case is stairs and carpet. You can do some great training on a long set of unpopulated stairs, focusing on different muscle groups as you ascend and descend. For instance, move your attention from quads, to hip flexors, to glutes, and you will find that your climbing and descending experience is unique for each.

Then, add some core work routines on the rug, and you’re set.

No excuses! If this old fart can do it, anyone can.

-k @FitOldDog

Today’s workouts (as set by my coach) – actual: stairs, core (I did the swim yesterday morning at 5:30 am before this trip, using motivational skills described previously – I saw that one coming).

Workout PLAN Coach: Chris Hauth
Duration: 01:00:00
4000 – 2 x (500 descend, 400 every other 100 non free, 300 pull, 6×50 kick fast, 200 neg. split, 100 catch up, 50 FAST)



  1. Did you get the ski resort idea from me?

    • I don’t think so, but you never know, as that old adage, “There is nothing new under the sun,” is generally accurate. We often have ideas, which we think are original, but really many of them come from things we’ve seen or heard, and which we forget. -k

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Disclaimer: As a veterinarian, I do not provide medical advice for human animals. If you undertake or modify an exercise program, consult your medical advisors before doing so. Undertaking activities pursued by the author does not mean that he endorses your undertaking such activities, which is clearly your decision and responsibility. Be careful and sensible, please.