Kick Your Own Heiny: Summer Stairs Workout Four

Did you check out SUMMER STAIRS WORKOUT ONE? 

How about SUMMER STAIRS WORKOUT TWO? or THREE? 

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 FOUR

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. 

The workout this week is a little more cardio-heavy. There are some push-ups at the end but for the most part, this is more of a heart challenge, less of a strength challenge. Who am I kidding, your legs are going to kill you! Remember that these workouts build. If they are not strenuous enough you can repeat a section and feel free to do the lowest level of reps if you are a beginner. Remember to always be cautious where you are planting your footsies. 

Take a look at the cool stairs shot a Summer Stairs Workout enthusiast sent me after performing Workout One! 

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 workout! Here you go! Easy peasy!