Make ‘Em STAIR Workout

The sun is out and it’s time to take your workout outdoors. Check out this stair workout I shared last week on CH Morning Live. Read it below, or watch it here!

FullSizeRender(5)

Start off with a 10 minute warm-up. Consider jogging or skipping at the base of the stairs.

THE WORKOUT:

Jogging: Working at an intensity slightly out of your comfort jog racing to the top of the steps. Recover easily jogging down.

  • Move 1: Keeping it simple head up the stairs stepping on every step.
  • Move 2: Next try a double steps, hitting every other step

IMG_3469

Jump Squats: Squat jumps are a great way to up your intensity and raise that heart rate. Recover easily on jogging down.

  • Move 3: Start with a squat and jump hitting every step
  • Move 4: Nest feeling confident and safe jumping up to every second step

IMG_3480

Strength Training: Up your cardio by adding strength training at the top or bottom of the stairs. Consider using a bench or the stairs, being sure to stay out of the way of others.

  • Move 5: Tri-cep dips:
    • Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.
    • Slide your butt off the front of the bench/stair with your legs extended out in front of you bending your arms to 90 degrees. The further your legs the more challenging the move.
    • Position your hands shoulder-width apart on a secured bench or stair.
  • Move 6: Push-ups:
    • Get into a high plank position with hands on the bench or stair directly under shoulders.
    • Begin to lower your body until your chest grazes the bench/stair. Keep your back flat and eyes focused about three feet in front of you to keep a neutral neck.
    • Push back up.
  • Move 7: Mountain Climbers:
    • Get into a high plank position with hands on the bench or stair directly under shoulders.
    • One leg at a time, march or jog, bringing your knees towards your chest.
Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s