7 Move Stair Workout

 

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7 Move Stair Workout (Video!) 1. Jog Single (s) Steps 2. Jog/Walk Double (s) Steps (skipping a stair) 3. Speed Skaters up the stairs 4. Cross Overs: Do both your right and left side and cross your foot in front of you. 5. Side Squats: Do both your right and left side and push up on each step and sit. Stand at the bottom of the stairs. Step up onto the first or second stair (depending on your ability and height) with your right foot.

Straighten your right leg and let your left leg dangle behind you. Step back down off the stair, then step back up using your right leg. Try to rebound as quickly as possible, going right into the next step-up. The 7 most important workout moves you should be doing. Forget fancy fitness classes and trendy workouts these are the only exercise moves you need to know.

The Workout: Stair-Climbing Cardio Workout. Find a staircase with 12-14, or more, stairs and complete each exercise at your max pace. Recover as you walk/jog back down the staircase. Repeat the entire circuit x 3-5 sets depending on your fitness level. Stair run {hit every step} Squat jumps; Lateral stair run {right + left} Lunge jumps {right.

7 Stair Climber Benefits Imagine tackling a 40 floor walk-up in New York City in 30 minutes every day for your workout. For the ideal StairMaster workout, shoot for 20 to 30 minutes on the machine. Start with a 10-minute warm-up to activate your heart and your muscles. Then, launch into 10. Stair climbing has been a workout option for a long time.

For years, soccer players and other athletes jogged up and down the steps in their stadiums. Their main function is to move the hips. Stair climber workouts allow you to burn calories while developing strength and power.

You can modify to make your stair climber workout more challenging or add variability, such as intervals, taking stairs one step at a time in a workout for beginners, or exploring the challenge of two or three steps at a time. Great Stadium stair workout today for explosive power in your sprint and vertical jump! Finished it off with some lateral speed work using.

Stairs add an extra element of intensity to an otherwise straightforward bodyweight workout, which is one of the reasons they’ve been a fitness go-to for decades (hello, step aerobics of the 90s).

List of related literature:

So you might place the Exercise 3 movement first in your workout, the Exercise 1 movement second, and the Exercise 2 movement last, and so forth.

“The Men's Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!” by Adam Campbell
from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!
by Adam Campbell
Rodale, 2009

Step aerobics is another form of this exercise.

“New Dimensions In Women's Health” by Linda Alexander, Judith LaRosa, Helaine Bader, Susan Garfield
from New Dimensions In Women’s Health
by Linda Alexander, Judith LaRosa, et. al.
Jones & Bartlett Learning, 2009

The exercises are then duplicated in a bed or chair.

“Handbook of Health Social Work” by Sarah Gehlert, Teri Browne
from Handbook of Health Social Work
by Sarah Gehlert, Teri Browne
Wiley, 2011

The goal for this exercise is to move quickly from side to side by turning the feet and the hips.

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

You can try it in your next workout: On one set of each exercise, pause with the weight in a lowered position for a count of five, then do

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

In Level II, I recommend beginning your workout with a warm-up session of Roman Chairs, one of my favorite crunching movements.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

Repeat the 2 lift steps with the left foot leading for 8 counts then do 4 more jumping jacks for 8 counts.

“Methods of Group Exercise Instruction” by Mary M. Yoke, Carol Armbruster
from Methods of Group Exercise Instruction
by Mary M. Yoke, Carol Armbruster
Human Kinetics, 2019

Doing this on stairs, moving up one stair at a time as you build strength, is a great way to measure your progress.

“You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women” by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
from You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women
by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
ReadHowYouWant.com, Limited, 2010

Typically up to 4 specific movements are selected for each exercise session.

“Brain Injury Medicine: Principles and Practice” by Nathan Zasler, Douglas Katz, MD, Ross Zafonte, DO
from Brain Injury Medicine: Principles and Practice
by Nathan Zasler, Douglas Katz, MD, Ross Zafonte, DO
Springer Publishing Company, 2007

After a 3-minute warm-up of your choice, you’ll do a high-intensity move for 8 seconds, then an active-recovery move for 12 seconds, repeating for a full 20 minutes with no break.

“The Belly Fat Cure#” by Jorge Cruise
from The Belly Fat Cure#
by Jorge Cruise
Hay House, 2015

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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24 comments

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  • I’ve done it today, in a mix out of my exercises and yours.I was close to passing out at the end of the workout… But felt great habing it done

  • I love your videos. Are all your videos for every part of your body? I would like to get started with toning and start exercising. I had cancer and now that I’ve past through that, it made me weak. I would like to ask what videos will you recommend me for the whole week? I’ve looked at many videos and you’re the one that it’s inspiring me to do this. Thank you and God bless.

  • Dude you would love the staircase at the park I workout at… 91steps!! I normally just go up and down for 30-45 min and every other way back up I take two steps at a time. Always wanted to try it with dumbbells or bear hug a sandbag going up and down.
    Thanks for the ideas! I’m def gonna try some of your variations next time!!

  • Great vid! Was looking for a stair workout video and this is perfect! Don’t pay attention to the trolls that tell you what type of music THEY like. Thx!! ����

  • This dude is fit and I am fat (30%)  but when I do stair sprints I do it at the stadium bleachers and its easily 2x the distance.  Just makes it more apparent that my diet is garbage.

  • Great video! It packs a lot of different techniques in. I incorporated into my street workout last night. What is the name of the track? Thanks for sharing!

  • if you dudes will need to get ripped quicker without spending a one extra minute in the gym, then you really want to look at this online video SIXPP.COM

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  • Good video mate, i will certainly try some of those things, i do incline press-ups already at home on my stairs, i will try and incorporate some of your other stuff in my workouts thanks.

  • MY AGE IS 37

    MY HEIGHT IS 5.6 or 7

    MY WEIGHT IS 80

    HI MY GOOD FRND CAN U PLZ TELL ME HOW MUCH SHOULD I DO OR GOF FOR THESE STAIRS CLIMBING UP AND DOWN after age OF 35 AT THE AGE OF 37 PLZ TELL ME THIS MY FRND

    I HAVE MY STAIRS AT MY HOME SO PLS KINDLY REMEMBER MY FRND THIS THING IN UR MIND PLZ THAT THOSE STAIRS ARE AT IN MY HOME OK FRND SO PLZ TELL ME ACCORDING TO THOSE STAIRS NOT OUTSIDE STAIRS

    WITH ALL THOSE STAIRS CLIMBING UP AND DOWN AND OTHER STAIRS EXERCISES I ALSO WANT TO SAFE AND SECURE MY STAIRS AND MY BODY AND LEGS ALSO OK FRND

    I WANT THAT MY HOME STAIRS SHOULD NOT BROKE OR BREAK UP ANY STAIRS BECAUSE OF ME OR MY STAIR CLIMBING DAILY ROUTINE EXERCISES OK MY FRND SO PLZ REMEMBER THESE THINGS IN UR MIND ALOS MY GOOD FRND OK

    BECAUSE I HAVE NO MONEY TO REPAIR AND CLEAN THEM OK MY FRND

    AND I WANT TO LOOSE AND SHED AND LOOSE SOME OF THOSE EXTRA KGS AND FAT WEIGHT FROM MY BODY

    SO PLZ ADVICE ME PLZ I AM VERY VERY IN BIT OF CONFUSION ABOUT THIS RUNNING AND JOGGING MY FRND

    HOW MUCH SHOULD I RUN AND FOR HOW MANY MINUTES AND FOR HOW MANY DAYS A WEEK SHOULD I GO TO DO FOR THIS RUNNING AND JOGGING ACCORDING TO MY AGE AND WEIGHT OK MY FRND

    HOW MANY FLIGHTS OR WHATEVER IT IS SAID WORDS IN THIS STAIRS CLIMBING FRND OK

    I ALSO WANT U TO ASK MY FRND PLZ TELL ME THIS ALSO ABOUT THIS STAIRS CLIMBING

    I MEAN HOW MANY TIMES A WEEK AND HOW MANY MINUTES DAILY SHOULD OR WOULD I PREFER TO GO FOR THIS STAIRS CLIMBING TO DO THIS FOR MY BODY WEIGHT FAT LOSS PROGRAM TO LOOSE MY THOSE EXTRA SHED OF BODY FAT WEIGHT FROM MY BODY MY FRND PLZ TELL THIS TO ME MY GOOD FRND

    I MEAN THAT THAT IN THIS STAIRS CLIMBING IN MY HOUSE I HAVE 10 STAIRS IN A ROW THAN GAP LITTLE BIT THAN AGAIN 5 OR 6 STAIRS OK FRND SO KINDLY PLZ TELL ME HOW MANY STAIRS SHOULD I CLIMB UP IN A ONE TIME I MEAN SHOULD I GO FOR 9 OR 10 STAIRS UP AND SHOULD CONSIDER TO THIS MY ONE ROUND BY JUST GOING ONLY UP OR DO I CONSIDER MY ONE FULL ROUND COMPLETE AFTER DOING THESE 10 STAIRS CLIMBING UP AND DOWN BOTH AT A TIME

    WHICH ONE SHOULD I CONSIDER TO BE MY ONE FULL ROUND IN THIS STAIRS CLIMBING

    WHETHER SHOULD I COUNT MY ONLY ONE FULL ROUND BY JUST GOING ONLY UP MEANS UPWARDS AND THAN AGAIN CLIMBING TOWARDS DOWN SHOULD I CONSIDER MY THAT ROUND TO ROUND NUMBER 2 OR DO SHOULD I CONSIDER MY ONE FULL ROUND TO CLIMB STAIRS UP AND THAN DOWN AND THAN IT WILL CONSIDER MY FIRST FULL ONE ROUND

    TELL ME THIS THING TO ME MY FRND OK

    AND ALSO PLZ TELL ME THE INTENSITY AND SPEED RATE OF PACE OF THIS RUNNING AND JOGGING

    AND STAIRS CLIMBING

  • Nice Work out Ashley in order to Keep your Body Fit Fine Healthy and Wealthy Continue to be an inspiration for other Women who Want to make their Body Healthy Wealthy Fit and Fine like you

  • Loved the movie but sometimes get tired of all the wankster rap music �� unpopular opinion and sure many of you will disagree, just my opinion

  • The true wisdom, without Gym.She is genuine guaranteed health Instructor….not with Gym equipment…. Thanks to More legends like Bruce Lee…. mostly a natural self work out Super human.

  • good stuff! I appreciate the great info. working with my son in the off season. we r trying to both get better. I definitely appreciate your hard work and intensity. Keep it up.  nice alphalete shirt. I follow CG also. thanks again

  • I pay condo fees for the staircase in front of my unit, I m going to get my full money’s worth of it since I found this video. thanks

  • I LOVE stair sprints. Here in Japan, stairs are typically steeper than the ones in the states, so I also have to fight gravity more per step and it’s made my legs JACKED! Love it.

  • Some of this workout are just a knee killer. I workout on my building stairs and I can tell you to just be careful with the jumps.

  • Believe it or not, there are no hills where I live which I can use to do uphill sprint training.
    The Athletics track where I train has some stairs though, would I be able to do the same type of training on them?

  • thanks for those various tips to make #stairclimbers not boring!    https://goodnewshealthandfitness.wordpress.com/2015/08/02/fitness-various-cardio-workouts/

  • Loved your video. Applied your workout this morning. Was hard but achieved it. I will continue to use it. Thanks heaps for your idea.

  • Hey YouTubers, have you seen “Fat Blast Formula”? (Google it) You will learn about the serious crimes we commit against ourselves. With “Fat Blast Formula”, you will discover how to shed pounds fast.

  • I’ve just started Slimming World & have been looking for some different sort of excercises, this looks a great one! Can’t wait to give it a go!:)

  • Are there any side effects if we do stair climbing exercises
    I started exercize 10days I am observing good results
    But I have a doubt is it good exercise or not

  • I liked this scene, but it was nothing to the running scene in Rocky 2. This was quite a short run and just didn’t have the same flair as rocky 2 did

  • Unpopular opinion: I think they made this film to cater black audience, it should be exactly like Rocky, people sending him off or running after him instead they used atv and dirt bike