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Spring and Summer Workouts on the Metropolitan Branch Trail
by Josef Brandenburg
The weather is nice (finally!), so it’s time to go outside, get fit and look better at the beach and swimming pool. The DC Department of Transportation is building the Metropolitan Branch Trial (MBT) to help you get fit. The MBT isn’t fully constructed, but when it is, it will extend from Union Station to Silver Spring. Right now, two parts of the trail are open and ready for use. I’ve created one work out for each section: the Northern workout and the Southern workout. See map at right.
The Southern Workout
15-20 minutes
Go to the stairs on 2nd & L Street NE that lead to the trail
The Southern Workout is simple, but VERY effective. It will help you shape-up and trim down in less time than you though possible. It relies on the principle that short bursts of intense exercise do more to improve your fitness and waistline than longer, slower workouts.
The Warm-Up: Walk to the top of the stairs and down. Then walk sideways to the half way mark, crossing over as you step up – this will loosen up your hips and get you ready for the workout. Walk down and repeat on the other side. Then jog to the top and walk down.
The Workout: Check your watch for the time. Start with one foot on the bottom step and run at 90% of your top speed to the top of the stairs. Walk down. Rest for 15-30 sec. Repeat for 15 minutes. When finished, walk up and down the stairs once or twice to cool down.
Your body will burn extra fat for at least one day to come.
The Northern Workout
20-30 minutes
Click here to see a video of Josef demonstrating the Northern Workout
Go to the CUA side of the Brookland Metro Station
The Northern Workout combines a high intensity workout with weight resistance to help you tone up even more.
The Warm-Up: Walk up and down the metro stairs once. Then jog up and walk down the stairs twice.
The Bench Circuit: Repeat the exercises below 15-25 times without resting.
1. Bench dips: Have a seat on the edge of bench and get a good grip on the edge of the bench. Scoot your butt off the bench and use your arms to lower and then raise your body.
2. Bench step-ups: Stand facing the bench. Place your left foot on the seat. Step up, with your weight on your left heel. Come down under control and repeat as desired. Then do it on your right.
3. Bench mountain climbers: In a push-up position, place your hands on the bench seat and your feet on the ground. Pull your left knee into your body without bobbing your hips, then switch feet, ending with your right knee in and your left foot on the ground. That’s one rep. Repeat as desired on each side.
4. Bench squats: Stand with the back of your legs touching the edge of the bench. Move your hips back like you are going to sit, then stand back up. Barely touch your butt to the bench. Push through your heels.
The Intervals: Using utility poles to measure your intervals, run at 90% of your top speed between two poles, then walk between two poles. Repeat for 7-10 minutes, then turn around and repeat the intervals back to the bench where you started.
Repeat the bench circuit again, then cool down (walk) for 5 min and you’re done. You’ll burn extra body fat for at least one day to come.
Josef Brandenburg is a Brookland-based fitness coach and author of The Body You Want. For more information and free workout advice go to www.thebodyyouwant.com.
The Metropolitan Branch Trail currently has open a northern section and a southern section.
Abigail Padou, Editor • 1335 Lawrence St NE • Washington DC 20017
Phone: (202) 832-4038 • E-mail: brooklandheartbeat@yahoo.com