Do this Super-Toning Stair Workout

 

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Stairs Workout (10 mins)

Video taken from the channel: Holly Dolke


Try this Super-Toning Stair Workout Foot Speed Drill. Start on the ground level and step left foot onto stair. Immediately step right foot onto step while Decline Pushup. Start with feet on a stair 4 or 5 up from the ground, hands on ground shoulder-width apart. Bend elbows Step Ups. Try This Super-Toning Stair Circuit. Got 15 minutes? Hit the stairs and knock out these super-effective lower-body firm and burn moves.

Even better? Some of these work your upper body, too. Mens Fitness Fitness Tips Fitness Motivation Health Fitness Fun Workouts At Home Workouts Stairs Workout Step Workout Exercises. More information. To get blood flowing in your legs, climb the stairs slowly, keeping your shoulders back and looking straight ahead, then walk down.

Repeat three more times. Next, run up the stairs, then walk down. On the descent, put most of your weight on your heels so that your glutes (rather than your knees) absorb the impact.

using Tabata protocol of 20 seconds of exercise and 10 seconds of rest doing 8 different exercises to get the whole body working Give 60-90 seconds rest between rounds Give in your best!Start in high plank at bottom of stairs with feet on first step, hands on floor. Keeping abs engaged and back flat, bend elbows to lower your body until your chest touches the floor. Push through.

Please try again later. Published on Nov 9, 2017. Stair workout for power, speed, and higher jumps.King Street West Toronto Personal Trainer Bill Stoppard demonstrates the best stair. To try this, put the right foot at the top of a stair. Then, power off the ball of your largest toe and jump to the height which is possible for you.

When you land, your left foot should end up on the stair. You should try to be explosive with your movements and switch feet while you’re airborne. Not only are stairs ready-made for a killer cardio workout, but they can also be used for upperand lower-body strength exercises. I love getting outside the gym to enjoy the fresh air so this full-body routine is one of my favorites to do at the beach or a nearby college stadium. Feel like you have no time to workout?

Take 7 minutes to do a quick workout at home all you need is your staircase! _ Hi, I’m Jenn! I’m a Registered Holistic Nutritionist, Women’s. Get yourself to a set of stairs for a workout that burns calories, challenges you at any fitness level, and leaves you chiseled.

Steps are one of the most effective conditioning tools out there, says Errick McAdams, a personal trainer in Washington, D.C., known for his killer staircase circuits.

List of related literature:

I try it, synchronizing my breathing with the stair count.

“Thunder Dog: The True Story of a Blind Man, His Guide Dog, and the Triumph of Trust” by Michael Hingson, Susy Flory
from Thunder Dog: The True Story of a Blind Man, His Guide Dog, and the Triumph of Trust
by Michael Hingson, Susy Flory
Thomas Nelson, 2012

To make this exercise more effective, do the movements in a 4-count sequence1) step to side, keeping hips and shoulders square, 2) lower body into a squat, 3) stand, 4) drag non-lead leg in, placing feet together.

“Fitness Instructor Training Guide” by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
from Fitness Instructor Training Guide
by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
Kendall/Hunt, 2002

This is simply awesome for not only building strength but balance and coordination too.

“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

These are good to try once you’ve gotten used to walking on the treadmill and you feel comfortable with changing the speed and incline of the ramp.

“ChiWalking: Fitness Walking for Lifelong Health and Energy” by Danny Dreyer, Katherine Dreyer
from ChiWalking: Fitness Walking for Lifelong Health and Energy
by Danny Dreyer, Katherine Dreyer
Atria Books, 2009

This exercise is actually more difficult than the regular version of squats.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

Note: This exercise can only be performed outdoors or in a location with high ceilings.

“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

It’s my favourite travel workout.

“The 17 Day Diet Breakthrough Edition” by Dr Mike Moreno
from The 17 Day Diet Breakthrough Edition
by Dr Mike Moreno
Simon & Schuster UK, 2014

The exercise can be made more challenging by holding the streamlined position with the hands and feet just off the ground for 3 to 4 seconds after each repetition.

“Swimming Anatomy” by Ian A. McLeod
from Swimming Anatomy
by Ian A. McLeod
Human Kinetics, Incorporated, 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

FYI This exercise may be performed while standing or while seated on a step.

“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

Alexia Lewis RD

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

[email protected]

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28 comments

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  • I love this cardio. I do this once or twice in 3 to 4 weeks..its really worthy..thankyou holly dolky..have fabulous pregnancy days…lov u alot from nepal..

  • Excited to start cant wait to see the results imma do this for bout a month to get real results imma do it if i can every other day or everyday if my legs dont give up on me lol

  • Day 1: I was dying in the moment but I’m really glad I finished it
    Day2: did it after a 30 minute Sydney cumming workout like yesterday and died again but it’s the best feeling afterward
    Day 3: died again ����
    Day 4: was really struggling today took like 3 breaks ����
    Day 5: did it with a sweat band ��

  • I’m going to attempt to be consistent with this and track my progress in the comments as a way to hold myself accountable �� I don’t wanna get fat during this quarantine lol…so here we go.

    My body is starting at a pretty decent place. I’m generally slim but due to too much snacking & being less active, I am visibly getting love handles. I used to be very hourglass-shaped and I want to get back to that because my middle looks pudgy now.

  • First time trying kind of a killer especially my Husband and I did it after cycling for an hr ����‍♀️☺️. Only burned 88 calories. Would have to do this twice to burn over 100 cals for myself. But this is very good for those that are beginner to advanced. Great as a warmup too. Thx ����

  • Day 1: couldn’t do the pushups so used that time to do more of the jogging, totally beat up. Thank you, will be consistent with this.
    Day 2: Woke up with sore legs and completed it in two rounds, I can feel the burn. But it gets easier!!

  • 9:29 No one can run at the end.
    You can barely walk like a pregnant woman ����.
    Btw, just finished my workout and thank you so much for this.

  • Do these exercises will make calves bigger and bulkier? And legs look bulkier? I don’t wanna make my thighs,calves and butt look bigger and bulkier all i want is to slim them down! Kindly let me know soon!

  • Youtube influencers feel the need to sell products. That’s why she’s advertising strange items like sketchers & an old food stained tee shirt ������ i love the workout lol but that’s the only thing people care about. Not what u look like right now

  • (Random comment)

    I dont know why but I suddenly though about how unconfortable it would’ve been if my nextdoor neighboor found me doing this. But then suddenly I realized I have no clue who my neighboor is… How is that even possible? I’ve been living for 8 years in my current appartment.

    Maybe I’ll drop by later to check who this person is. (Our front doors are like 4 feet next to eacht otther)

  • Ok so this is the day 1: it was hell tough and i was sweating so as per mi watch i burned around 12 calories i could pull up only upto 8:00

  • I’ve noticed your legs getting slimmer overtime! I’ve been doing lots of cardio with low incline + leg exercises but they seem to be getting chunky with muscle.. What would you suggest?

  • Heyy Holly… LOVEEEEEEEEEEE ur staircase workout.. Have been doing it since one month, once every week…
    Plzzzzzz.can u make more stair case videos which includes other exercise variations.. With a more time extended.. Cauz.. No one.. I mean NO other video has such a good timed workout.. Truly appreciate it that u made one.. Love, SWATI from INDIA��

  • I’m a relatively fit guy in my 30s. I did ONE set of this workout WITHOUT the lunges at the end and I’m stuffed! Will try again soon hopefully 2 sets next time!

  • Wow… That was fantastic. I’m not even really overweight, but doing the jump with feet together 
    onto the first step was, well I stopped after two tries because it felt like I was jumping with deadweight & would fall.
    As time goes on I’m going to keep giving that one a shot, but for just starting out this was just exactly what I needed while sitting here thinking that it’s so cold outside & all woodsy with ticks.
    Thank you.
    A lot.

  • it seems to burns more calories than any exercise that I have seen and is excellent for strengthening the legs. Thanks a lot. I will have a go. ^_^

  • Great vid let’s create or own gym during corona virus staircase been their forever let’s use or genius to find way to get sweat �� out

  • This workout it’s really help me to lose weight like 15 LBS. it very good workout to start up finish with different workout ended total 30 lbs. I really like all her workout.Thanks ♥️

  • I thought it’d be easy since it’s 10mins but I overestimated myself �� I love it though as it’s something I can see myself working up to and attempting daily ���� ����

  • I do this work out in the subway during rush hour it doesn’t go well with all the other subway riders as they’re running down the stairs to catch the trains ��‍♂️

  • very interesting I think I am going to try it sometimes insetad of just runing:) ( I like exercise in the evening and I am afraid of runing in dark places Xd but stairs are lightened )

  • Stair training is awesome. 3x p/wk I’ll put on a 50lb weight vest and walk up/down 16 flights of stairs 8-10x in 30-35 min. Burns TONS of cals and leaning me out fast!

  • Hii, hope u r doing great..! For how much time we need to do this actually i did this for 5mins as u did, pls do reply and thank u so much for such an inspiring and easy video☺️

  • Yasssss! The popflex leggings are on my wishlist!
    This workout looks like a ton of fun…however knowing my clumsy ass…I’d probably fall flat on my face. LOL

  • can i walk instead of running because I’m afraid I might fall, our stairs is not that wide but I still feel the burn in walking, is that okay?:(

  • Hi holly! If I do this (sprinting) for 15 mins every other day, will I be able to get some good cardio? Im 5’5, and about 130lbs, im happy with my weight, I just want abs and I know you need to burn a lil fat for abs. My waist is now 25.8 and I want to get at 24.0

  • Omg. This workout was way more of a beast than I thought it was and made me appreciate my stairs for the assholes they are ha! Thank you!

  • im gonna try and be cool doing this hoping,running on stairs, one slip, im gonna break my bones and i m n bed for next 2 months..