Fit for Summer: Stair Climb Circuit!

Kick off summer with this intermediate to advanced workout you can take to the stairs. *You can make this workout more beginner-friendly by cutting the time down to 20 seconds for each exercise. Find any set of stairs (use PublicStairs.com to find a set in your area) and that’s it – no equipment needed.  The key to stair climbing is to not overdo.  You want to be able to walk the next day!

Stair Climb Circuit

Warm up at a slower pace for 3-5 sets and always walk back down stairs.

Perform one minute of each exercise below as a circuit (with no breaks in between):

  • Squats:  Keep weight on heels and push your butt back with your chest open (like you are sitting in a chair).
  • Quick Up & Downs (using bottom step):  Step up and down on the bottom step as fast as possible. Stay light on your feet.
  • Vertical Jumps:  Jump up as high as you can, but land as soft as you can.
  • Stair Climb 5-8x (or 3 minutes worth of stair climbing – one song on your ipod)
  • 1 Leg Balance (stand on right leg):  Just as it sounds, stand on one leg and balance – close your eyes for more of a challenge.
  • Push ups (hands on bottom step):  Keep your body in a straight line with your shoulders retracted and depressed.
  • 1 Leg Balance (stand on left leg): Same as above.
  • Tricep Dips (off bottom step):  Don’t lock out your elbows and no shoulder shrugs.

Perform the 8 exercises, then take a 60-90 second break. Repeat the 8-exercise set up to 5x.

Stretch and your done!

Hope you all have an amazing Summer Solstice Weekend!

image

This phone photo was taken Wednesday at Alki.  I love that place!

*Consult your physician before starting any new exercise program.

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