Have you ever performed a stair workout?
Another personal trainer friend introduced me to a killer set of stairs here in San Diego.
We did 5 sets after a 10 mile bike ride this past Friday and it was killer.
Want to switch up your workouts? Want to sculpt that lower body while gaining power? Or how about just increasing your anaerobic capacity?
Find some stairs and get to work!
1. Anaerobic Conditioning
Running stairs.
Warm-up/4-5 minutes by walking up stairs.
Intervals of running 1/2 speed then full speed. Recovering for 1-2 minutes between. Then keep repeating.
Wear weighted vest for a more challenging workout. Grab a partner and make it a competition...but just be safe!
2. Lower body conditioning and strengthening.
Stair lunges (every other step)
Cross-over lunges
Side-to-side lunges
Walk stairs using weights
3. Power
Work on plyo hops.
Some other ideas, use your recovery period to do push-ups, jump rope, or burpees.
Remember to stretch, especially those calves!
*Disclaimer - I am a certified personal trainer but you should always consult your Dr. before performing a new exercise routine. Discontinue any move that causes pain.
Another personal trainer friend introduced me to a killer set of stairs here in San Diego.
We did 5 sets after a 10 mile bike ride this past Friday and it was killer.
Want to switch up your workouts? Want to sculpt that lower body while gaining power? Or how about just increasing your anaerobic capacity?
Find some stairs and get to work!
1. Anaerobic Conditioning
Running stairs.
Warm-up/4-5 minutes by walking up stairs.
Intervals of running 1/2 speed then full speed. Recovering for 1-2 minutes between. Then keep repeating.
Wear weighted vest for a more challenging workout. Grab a partner and make it a competition...but just be safe!
2. Lower body conditioning and strengthening.
Stair lunges (every other step)
Cross-over lunges
Side-to-side lunges
Walk stairs using weights
3. Power
Work on plyo hops.
Some other ideas, use your recovery period to do push-ups, jump rope, or burpees.
Remember to stretch, especially those calves!
*Disclaimer - I am a certified personal trainer but you should always consult your Dr. before performing a new exercise routine. Discontinue any move that causes pain.