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I'm no biokineticist, but I'm sure the majority of injuries could be prevented if stretching was part of our workout routines. Over the years I've had plantar fasciitis, perennial tendonitis and quadriceps tendonitis injuries... all of which could have been avoided I'm sure if I was more flexible.
Give this a try... It's quick but... Moer...
I found around 15-20 kg works for me - it's not too bad but it's pretty hectic intensity wise. Your legs give way after that workout which is exactly the intention. Stairs suck haha.You'd actually get a good workout doing that without the weights!
Even with no weights, that's not a beginner workout though - you need a good base of strength before performing plyometric/power exercises to reduce the risk of injury - regress to normal squats, lunges etc until you are strong enough (a pretty normal workout then though!)