Kick Your Own Heiny: Summer Stairs Workout Six

Did you check out SUMMER STAIRS WORKOUT ONE? 

How about SUMMER STAIRS WORKOUT TWO? How about THREE? Maybe FOUR? You’ve got to see FIVE!

 

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 SIX

 

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 week’s workout is a “step up” in the degree of difficulty!  REMEMBER – You can modify everything to your level. The Lizard push-ups are for the more advanced folks. You can perform them either stationary or “move” as is demonstrated in the video link below. If you want to keep those push-ups a little simpler, just stick to your modified, knees down, push ups. Holding your hands on top of your head when coming down the stairs is what I call a BOOSTER for core engagement. Before you try this, just make sure you are stable enough coming down stairs to not use the handrail. During the front plank, you can modify by putting knees down or raise one leg or arm to increase the challenge. The stair squats are simply controlled jump squats going up one step at a time. This is a tough circuit, so I only put a repeat of three times but if you can do more, go for it! 

Here is how to perform killer LIZARD PUSH UPS 

If you liked this post, you would love these! 

“BINGO ARM” BUSTING WORKOUT – SIX MOVES TO SHRED YOUR ARMS

SIX SIMPLE JUMP ROPE TECHNIQUES TO FIRE UP CORE AND CARDIO

How about just designing your own stairs circuit? it is easy! I will send you exactly how to do it.