Kick Your Own Heiny: Summer Stairs Workout Seven

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!

And of course there is SIX

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 SEVEN

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 stairs workout is all about POWER.

We are upping the intensity a little more with some BOOSTERS for when you head back down your stairs. Your options are to walk down regularly OR if you want to add a little zing, put your hands on top of your head, do high knees, or spread your legs wide as you trot down the stairs. All of these increase the “down stairs” challenge.

Your two minute rest period is intentional. When you bring your heart rate down low and then force it back up, you redeem tremendous benefit. This is the basis behind all interval training. Alternating the heart rate from high to low gives you a huge boost in the “afterburn” potential. Check out this article on HIIT workouts and why they are so beneficial.

I have also included Stair Squats again because they are such a fabulous cardio and strength builder. Even if you are a beginner just try doing one or two if ten is not available to you right now.  Always remember to stretch and cool down after your workout and take a picture of the stairs you are using! 

I love these stairs that a “Stair Poodle” sent in. It’s like all mysterious and stuff! Way to go Courtney! 

This week I encourage you to do at least one stairs workout. You can make adjustments to these workouts by decreasing or increasing the number of times up and down the stairs or just do one-half of your set of stairs for each interval. You can do one part of the workout and not another. Just remember always to be pushing yourself just a little more than last time. ]

If you liked this stairs workout, you would love these two posts! 

A STAIRS AND STRENGTH WORKOUT

TRAVEL TABATA – PAGOSA SPRINGS

MY FAVORITE STAIRS GEAR! 

BROOKES CONNECT – Nice and lightweight

 

SWELL WATER BOTTLE – Too cool for school

CARTILAGE SUPPLEMENT FOR THOSE ACHING KNEES! – Stairs can challenge those joints! 

You know, you could just design your own stairs circuit. Want to know how? Easy peasy, I will send it right to your inbox!