30 Min HIIT Workout on Stairs| Get Sweaty!
Video taken from the channel: Hannah Bower
Basketball Stair Workout
Video taken from the channel: PatTheRocTv
BLEACHER WORKOUT | 15 Booty Building Waist Shaping Workouts
Video taken from the channel: Jordie Andrade
Bleacher HIIT! (No GYM FAT BURNER)
Video taken from the channel: Magda Civil
Strength Workout for All Runners: Bleacher Exercise
Video taken from the channel: RashaadRahh
Death By Bleachers: Fat Burning H.I.I.T. Workout Ft. Rob Riches
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Stairs Workout (10 mins)
Video taken from the channel: Holly Dolke
Adapt the ramp routine by running up and down a single set of stairs for three minutes, followed by the exercises listed above (a single jog up and down the stairs, pushups, burpees, and a wall sit). Repeat the entire cycle three times.There are four moves in this bleacher workout. To keep things simple, you will go for 35 seconds at each move, then immediately go to the next movement. Each move is full-body and will light up.
“Walking” stairs is a great warmup for a stair workout, as you’ll be waking up all of those leg muscles — like your quads, hamstrings, glutes and calves — as well as your hips and core. Run stairs.Take your workout to the bleachers and try this stadium workout routine! Not only does it not cost anything, it’s a great way to incorporate cardio into your week. -Start with a simple warm-up by jogging 1-2 laps around the track.
This will get your body ready for the workout.If you’re newer to the staircase game, this is the workout for you. Before you begin, warm up with 5 minutes of squats and jumping jacks. Perform each of the following exercises for 10–15 seconds.Perform as many pushups as you can with your feet on the third step and hands on the ground. Rest 10 seconds, then move to the bottom of the stairs and do flat pushups.
Rest, then place your hands.Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Be sure to keep your back close to the bench. Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position.Start a stair hop in a squat position.
Driving with both legs, jump up to the next step, and end in the squat position again. Think of yourself as a frog climbing the stairs. Stand with the bleachers to your left to begin the first set of squat-climbs.
Lift.A Stairs Workout You Can Do Today. Stairs workouts are one of the workouts I highly recommend.
The calories burned running up and down stairs is one of the benefits along with the fact that you are building muscle in your quads, hamstrings, glutes and calves. Follow this sequence to get great benefits from running stairs.You’ll start with a 5 minute warm up by jogging up the stairs, then walking down, and repeating.
Starting from the bottom of the stairs, take a step up (like a lunge) and kick back one leg squeezing your glutes. Alternate legs and complete 15 reps per leg. Heading down, turn to one side and take.Run up the stairs from section to section as fast as possible while driving your knees up and using your arms to keep momentum. Next, walk down for recovery. Exercise 5: Elevated Pike Pushups.
Warm up by walking around the track for five minutes or walking up and down the bleacher steps. After the warm-up, gradually pick up your speed until you are climbing the steps at about 70 percent of your maximum exertion, or level 7, and hold this intensity for five minutes.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.Warm up for eight minutes at an intensity of 5. Climb for 30 seconds at an intensity of 7. Climb for 30 seconds at an intensity of 8. Take it down to an intensity of 6 and skip a step for 60 seconds.
Sidestep facing the left for 90 seconds at an intensity of 7.Head to the bleachers and find a stretch of stairs that will take you no more than 15 seconds to ascend. This type of stair workout recruits more muscle fibers than running on level ground, Holder says, and working on an incline will force you to lift your knees higher and push through your feet with more force in order to propel yourself forward.
List of related literature:
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| from Smarter Workouts: The Science of Exercise Made Simple |
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| from Beyond Training: Mastering Endurance, Health & Life |
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| from ChiWalking: Fitness Walking for Lifelong Health and Energy |
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| from The 17 Day Diet Breakthrough Edition |
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| from The Lost Teachings of Atlantis: & the Children of the Law of One |
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| from The Communal Experience: Anarchist and Mystical Communities in Twentieth Century America |
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| from Health Opportunities Through Physical Education |
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| from Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging |
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| from Complete Book of Throws |
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| from Weight Training For Dummies |
8 comments
I am going to start this Monday cause it’s a good workout for me.
Did this twice in a row, burned about 300 calories according to my watch ��
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
I live in Amsterdam (the Netherlands) and we don’t have any hills here. Everything is flat. How can i increase my strength/speed on a flat surface?
Did this today. I felt like giving up in my 2nd turn to jog thr stairs. But completed it finally. Will continue daily. ❤️❤️
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 ����
+RashaadRahh Man This Is Pretty Nice, I’ve Been Looking For Something Like This. I Think I’ll Be Doing This More Often Now, Thx Bro. Keep Up The Sick Content ��
First day done… im about to die… i can see the results in just one day… thank u♡ I am burning