Kick Your Own Heiny: Summer Stairs Workout Eight

Summer Stairs Workout Eight - WELLFITandFED

You must check out the other Summer Stairs

Workouts. Too good to miss! 




 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! 



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. 


Okay, I agree. This workout is not self-explanatory. You might need a little assistance. The walk or run part is easy enough. Go at your pace and know that you have to do a lot of these so you want own pace appropriately. 

The dips. I want you to set your back to the stairs and get down on the ground. Place your hands on the second step of your chosen stairs. Extend your legs straight out. Now dip, by bending at the elbows until your little butt touches the first stair. To increase difficulty lift one leg to challenge the core engagement. 

Okay, what the heck are Plank Jacks? They are quite fun! Get in a plank position. Now, as if you are doing jumping jacks without arms, pop your legs in and out while you hold your core tightly. 

Then we have Chaturanga push-ups. These are such a great version orf the traditional push-up. So many more muscles engaged! Here is a video of the Chaturanga push-up. 

Now that you have completed the nasty push-ups I insisted upon, the final element of this circuit is to do some jumping jacks. Give them your all, Poodles. Jumping Jacks are one of the best exercises if done with attention and energetic pursuit. Be bold!! Give them your best!

And now, repeat that whole circuit two or three times. Last week we talked about POWER. This week is more about the coordination of a circuit. I would love to hear about your workouts! 

Looking for some recovery help? Here are my favorites. 





CASHEW BUTTER (slathered on a banana!)




If you liked this post, I know you’ll run stairs for these. 



Why not just create your own stairs workout? So easy. I’ll tell you how! 




Summer Stairs Workout Seven (1)


9 Responses

    1. Thanks for commenting, Crystal. The good news is it is really adaptable. You can do more or less of any one of the workouts.

    1. Probably one of the fastest ways to do it because it is interval training and that is the fastest way to lose weight.

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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.

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