Stair Workout at Home

Cardio: Repeat Stair Run

Time: 30 seconds

Strength: Squat Jumpssquat jump stairs

Time: 30 seconds
Targets: Glutes, legs
Begin at the bottom of a staircase with feet hip-width apart and arms next to sides. Lower hips down to a squat position, tighten abs, then swingarms forward and jump up onto the next step, with both feet landing together. If the steps are too close together, skip one. Land in a squat position. Swing arms behind you, then swing arms forward and jump to the next step. Repeat to the top of the staircase. Walk down.

Cardio: Repeat Sideways Stair Run

Time: 30 seconds

Strength: Triceps Dipsstair-triceps-dips

Time: 30 seconds
Targets: Arms, shoulders, core
Sit on floor facing away from staircase with back against first step. Place hands behind you, shoulder-width apart, onto the first step. Lift hips up so arms are straight, keeping shoulders down and away from ears. Tighten abdominal muscles. Bend elbows keeping them right next to the body and lower hips almost to the ground, then press back up, squeezing triceps and straightening arms. Repeat.

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