Kick Your Own Heiny: Summer Stairs Workout Two

Summer Stairs Workout - Dick' Stairs WELLFITandFED


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! 



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


 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. 



TRX: Two troublesome bands with handles, or the best invention ever? 

 Summer stairs workout two - Dick's Stairs

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.

Leave a Reply

Your email address will not be published. Required fields are marked *

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.

Want to look and feel your healthiest?

THE THREE DAY RESET is a whole food, organic eating plan geared to charge your metabolism, give you tons of energy, and provide all the nutrients and vitamins you need.

Ready to work together?

WELLFITandFED’s primary programming includes programs, keynotes, workshops, events and customized consulting. The foundations of these offerings are rooted in 25 years of experience working with companies from small start-ups to global giants like Microsoft.

Popular topics.

Like that? You'll love these.

"BRAVING"- The Anatomy Of Trust In The Wilderness

“BRAVING”- The Anatomy Of Trust In The Wilderness

In her book “Braving The Wilderness,” Brene Brown uses the word “BRAVING” as an acronym for defining and developing trust-filled relationships with everyone from kids to coworkers. Now, who doesn’t have trust issues and who doesn’t love a good acronym? ...
Read More →

Conquering Your Inner Bully

During the height of my grief, after my mother died, I met a woman with whom I became inseparable. We went everywhere together; finished each other’s sentences, and were joined at the hip. I was rarely without her. We were ...
Read More →
Want Inspiration? Head To The Bottom Of The Pool

Want Inspiration? Head To The Bottom Of The Pool.

It is a hot summer day in August. You are at the local public pool with your kids. It is noon. You are positioned in the middle, treading water.
Read More →
What if grown-up recess was mandatory?

What If Grown-Up Recess Was Mandatory?

Yesterday, my personal “Grumpo-Meter” measured at a ten. I woke up not having slept well, and I was in a funk. I felt all “hormoney” and ready to masticate the head off anyone who got in my way. My dad ...
Read More →

Brene Brown Is In My Brain Trust

Brene Brown is in my brain trust but let’s go back. I have a panel of advisors that get me through the day. Folks I can count on to advise and gently turn my shoulders when directional assistance is needed. ...
Read More →
Goal Progress - You Have To Squat Before You Leap - WELLFITandFED

Goal Progress – You Have To Squat Before You Leap

Stand. Just, stand. Now, jump. You can’t can you? To jump you must bend your knees, and in bending your knees, you are dipping down lower than your starting position. The only way to jump up in the air, or ...
Read More →