LIVING  TO  THRIVE AND LEARNING TO STRIVE.

Master Personal Trainer                         

Cardio Crusher: Stairs 30 to 90 min


Torch as many as 800 calories and sculpt your hamstrings and glutes with a “fun” stairs workout that you can perform on any staircase, long or short.


Warmup: Foam roll/Light jog for 10 minutes


Choose from one of the levels below depending on your time and energy levels:


Level One: Rounds 1-5


Level Two: Rounds 1-10


Level Three: Rounds 1-15


Cool Down: Light jog 10 minutes/Stretch


*Each round goes from the bottom of the stair to the top and down again.

Round One

Walk up

Jog/Walk down

 

Round Two

Skip Two (step up two stairs)

Jog down

 

Round Three

Right side step up

(stand with your R side facing the stair, cross R foot over L foot and step on the stair above)

Jog down

 

Round Four

Left side step up

 (stand with your L side facing the stair), cross R foot over L foot and step on the stair above)                     

 

Round Five

Sprint or Jog

Jog/Walk down

 

Round Six

Skater hop

(Hop diagonally to the far side of stair, landing on one foot then leap across to the next stair, landing on the other foot)

Jog down

 


Round Seven

Bunny Hop

(With feet together, hop one stair at a time. Make sure to land on the balls of your feet.)

Jog down

 

Round Eight

Sprint or Jog

Jog/Walk down

 

Round Nine

Alternating One foot Bunny Hop

(With one foot hop one or two stairs at a time. Make sure to land on the ball of your foot.)

Jog down

 

Round Ten

Step up straight leg kick back

(Step up and extend back leg straight behind you by squeezing glute. Switch legs.)

Jog down

 

Round Eleven

Step up hamstring curl

(Step up and bend back leg at the knee with a flexed foot. Switch legs.

Jog down

 

Round Twelve

Right Side High Knee

(Stand with right side facing stairs. Bring right leg up so the thigh is parallel to the ground and step up.)

Jog Down

 

Round Thirteen

Left Side High Knee

(Stand with left side facing stairs. Bringleft leg up so the thigh is parallel to the ground and step up.)

Jog Down

 

Round Fourteen

Deep lunges

(Step two stairs at a time, trying to keep back leg straight.)

Jog/Walk down

 

Round Fifteen

Sprint or Jog

Jog/Walk down