Kick Your Own Heiny: Summer Stairs Workout Two

Summer Stairs Workout - Dick' Stairs WELLFITandFED

Did you check out SUMMER STAIRS WORKOUT ONE? 

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.

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 TWO

 

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 two - Dick's Stairs WELLFITandFED.com

 

 This week’s workout is going to start to challenge your cardiovascular. As with any of these summer workouts, go at your pace and do not feel like you have to do the whole workout. If you are not challenged enough, increase up to three sets of each round. This workout is simply an outline, or a framework, to structure your personalized workout. With the side-steps, make sure to plant your landing foot firmly on the step above before moving forward with te next step. With the squat jumps, go slowly and keep your eyes on the next step. Don’t dip your squat hips too low. These squats are supposed to be sprightly and light. 

[Tweet “Ready to kick your own heiny? “]

Be safe, work hard, have fun. 

You might want to get a jump rope for crosstraining!


 

 I also love this water bottle. 

 

IF YOU LIKED THIS POST YOU DEFINITELY WILL LOVE THESE! 

TRX: Two troublesome bands with handles, or the best invention ever? 
 SIX SIMPLE JUMP ROPE TECHNIQUES TO FIRE UP CORE AND CARDIO

 Summer stairs workout two - Dick's Stairs WELLFITandFED.com

18 Responses

  1. This seems like a nice simple workout. Thanks! Although I do tend to do my own sometimes … basement parking garage up to 4th floor condo whew!!

    1. Yes, most stairs workouts are good like that. i have arthritis so I have to be careful. So much harder but easier on your body than running.

  2. This is such a great idea if you don’t have a gym membership to use the staircase master. But I definitely need to wait cuz the summers may be too hot for me 🙂

    1. You can definitely do this on any stairs, inside our out! Go for it, “Travelpockets!”

    1. Great place to do them! I often do stairs in the hotel because the gyms can be lame. Thanks for commenting.

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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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