Did you check out SUMMER STAIRS WORKOUT ONE?
How about SUMMER STAIRS WORKOUT TWO?
Who wants to get outside and get fit fast? Walking, running or stumbling up and down stairs is one of the most efficient and effective ways to burn fat and gain muscle. This summer I will be posting eight stairs workouts to shake up your weekly workout routine. It doesn’t matter if you are going from “couch to stairs” or “CrossFit to stairs” these workouts can be modified for your level.
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The stairs my Poodles will be using locally are the stairs up behind Dick’s Sporting Goods in Issaquah, Washington. 137 heiny-kicking opportunities to get in shape. BUT, any stairs will do! Even if you have to use your stairs in your house, you can do this workout too. Simply calculate so that one round is at least 130 stairs. (If your stairs at home are 14 stairs then your first round would be nine up and downs) These workouts will be quick. We will start with about ten minutes and slowly move to a max of 20 minutes. Anyone has twenty minutes to spare!
SUMMER STAIRS WORKOUT THREE
REPEAT THIS WORKOUT 1-4 TIMES DEPENDING ON ABILITY
When performing a workout involving stairs remember:
All “downs” are a gentle trot or walk. Do not “run” downstairs.
Use the railings when necessary
Go at your own pace
Don’t force yourself to complete your workout if you are struggling.
Listen to your body.
Gently push to keep going but don’t force.
Let your breathing become heavy but not labored.
Are you sweaty when you finish? If not, you need to work harder next time.
Walk or stop between sets if you need to catch your breath.
This is the first time we will work a little circuit training into our stairs workout. We are keeping it simple with push-ups and planks. You can make both of these exercises as hard or as easy as you like!
PUSH-UP MODIFICATIONS: Military style push ups are your starting point. “Military” are your traditional push-up. To modify, you can drop your knees and do what is called a “modified push-up.” (If you call this a “ladies push up” I will pinch you firmly). You can also plant your hands out wider to make the exercise a little easier as well. To make a push-up harder you can do triceps push-ups (arms in really tight to your sides), one leg up push ups, lizard push-ups (knee to the elbow on the down), or fancy clap push ups. If you are super strong the one arm push-up up is the culmination of push-up prowess. Go for it.
SIDE PLANK MODIFICATIONS: A side plank is a wonderful core strengthener. One of the best, according to the data. The basic side plank form is shown in the photo below. To make the exercise a little easier, bend your knees so they are touching the ground. To challenge yourself, try a star plank (top arm and leg raised).
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BE SAFE, WORK HARD, HAVE FUN.
If you liked this post you will love these!
HOW TO DO A TABATA WORKOUT AND FIVE REASONS YOU SHOULD BE DOING THEM
A STAIRS AND STRENGTH WORKOUT VIDEO
How about creating your own stairs circuit! So easy!!!