Summer time is the perfect excuse to get creative and take your workout outdoors. Kick up the intensity with a stair focused sweat session! Use these exercises to supplement cardio intervals for a challenging, fun workout that can be done pretty much anywhere, no equipment required! Incorporate one set of each exercise between sets of stairs running. Modify the workout for your abilities by increasing or decreasing the intensity.

Exercise #2: Lunges Up Stairs (Front/Side)

Check out Exercise #1

Equipment Needed: Stairs; optional weights.

Main Muscle Groups Worked: Glutes, Quadriceps, Hamstrings

How to Perform:

  • Hold onto railing for safety, step up 2-3 steps (increase steps for more difficulty!).
  • Keep weight focused through heel on lead leg to return to standing.
  • Alternate leading leg up 1-2 flights.

Modifications:

  • Make it Harder – Hold weights down at the sides for increased difficulty. Increase number of steps per lunge.

Check out Exercise #1: Stair Jumps.

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