Kick Your Own Heiny: Summer Stairs Workout Three

Summer Stairs Workout Three - WELLFITandFED

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.

[Tweet “Check Out This Summer Stairs Workout”]

 

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. 

 

Summer Stairs Workout Three - WELLFITandFED

 

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). 

Summer Stairs Workout Two - WELLFITandFED

[Tweet “Ready To Kick Your Own Heiny? “]

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!!! 

 


 

Summer Stairs Workout Three - WELLFITandFED

 

 

Leave a Reply

Your email address will not be published. Required fields are marked *

About Dr. Denniston

Dr. Denniston is a wellness strategist for elite leaders and their teams, bridging the connection between personal well-being and professional success. She provides custom solutions for burnout and stress and facilitates cohesive habit-training strategies that maximize vitality, productivity, and resilience.

Want to look and feel your healthiest?

THE THREE DAY RESET is a whole food, organic eating plan geared to charge your metabolism, give you tons of energy, and provide all the nutrients and vitamins you need.

Ready to work together?

WELLFITandFED’s primary programming includes programs, keynotes, workshops, events and customized consulting. The foundations of these offerings are rooted in 25 years of experience working with companies from small start-ups to global giants like Microsoft.

Popular topics.

Like that? You'll love these.

"BRAVING"- The Anatomy Of Trust In The Wilderness

“BRAVING”- The Anatomy Of Trust In The Wilderness

In her book “Braving The Wilderness,” Brene Brown uses the word “BRAVING” as an acronym for defining and developing trust-filled relationships with everyone from kids to coworkers. Now, who doesn’t have trust issues and who doesn’t love a good acronym? ...
Read More →

Conquering Your Inner Bully

During the height of my grief, after my mother died, I met a woman with whom I became inseparable. We went everywhere together; finished each other’s sentences, and were joined at the hip. I was rarely without her. We were ...
Read More →
Want Inspiration? Head To The Bottom Of The Pool

Want Inspiration? Head To The Bottom Of The Pool.

It is a hot summer day in August. You are at the local public pool with your kids. It is noon. You are positioned in the middle, treading water.
Read More →
What if grown-up recess was mandatory?

What If Grown-Up Recess Was Mandatory?

Yesterday, my personal “Grumpo-Meter” measured at a ten. I woke up not having slept well, and I was in a funk. I felt all “hormoney” and ready to masticate the head off anyone who got in my way. My dad ...
Read More →

Brene Brown Is In My Brain Trust

Brene Brown is in my brain trust but let’s go back. I have a panel of advisors that get me through the day. Folks I can count on to advise and gently turn my shoulders when directional assistance is needed. ...
Read More →
Goal Progress - You Have To Squat Before You Leap - WELLFITandFED

Goal Progress – You Have To Squat Before You Leap

Stand. Just, stand. Now, jump. You can’t can you? To jump you must bend your knees, and in bending your knees, you are dipping down lower than your starting position. The only way to jump up in the air, or ...
Read More →