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Fast and Effective Staircase Circuit Workout #1 – Classic Push-up. Begin in a kneeling position on the bottom step of your stairs, maintaining proper alignment with #2 – Alternating Lunge With Knee Drive. Stand upright on the bottom step of your stairs, maintaining proper alignment #3 – Tricep.Davis created an all-in-one cardio and strength workout for Shape using just your average stoop with three stairs. You’ll get that burst of plyometrics, plus the built-in core tightening that comes from taking total-body exercises to a whole new level.
Fast and Effective Staircase Circuit Workout. Previous. POPULAR POSTS. 10 Reasons You Should Take a 20-Minute Walk Today. July 16, 2020.
4 Yoga Twists for Spinal Health & Mobility. July 9, 2020. Sciatica: Is It a Condition or a Symptom? July 2, 2020. 7 Cell Phone Health Dangers –.Workout one is a nice warm-up to doing stairs.
Some gentle walking and a light jog gets the legs pumping and the heart searching for air. Remember to walk gently down. No running down stairs! Use the railings when needed and perform this circuit.Advanced staircase workout Sprint: Clear as many steps as possible Hop on one foot: 1 or 2 steps at a time High knees: While facing right High knees: While facing left Step hops: Hop on and off the bottom step as quickly as possible, 10 reps per leg Deep lunges.
Equipment: For this circuit all you need is a flat and elevated surface (i.e. park bench, box, platform, etc.). Warmup: 5 minute jog/fast paced walk around the park. Circuit: Complete 15 reps of the following exercises. Once all 4 exercises are.Stand facing stairs, and step up two stairs with left foot, bringing right foot to meet left, then step left foot back to the bottom of the staircase, again bringing right foot to meet left; repeat.
Several different exercises. A normal circuit will have five to ten different movements per circuit. You’ll often hear these referred to as “stations.”.
Overhead press station, squat station, etc. Little to no rest in between. The goal of circuit training is to keep your heart rate.1) 1 x full stair sprint. (Walk down) 2) Jumping squats up length of stairs. (Walk down) 3) Side raised leg squats up length of stairs, flipping to the other leg in-between each squat. (To do this take a normal squat position horizontal to the stairs.
Start with feet on a stair 4 or 5 up from the ground, hands on ground shoulder-width apart. Bend elbows to lower chest to floor, keeping hips lifted and back flat, then press through palms to rise.WHAT HE SAYS ABOUT HIS WORKOUT: “This fast-paced circuit will incinerate body fat by keeping your heart rate elevated throughout the workout and by utilizing compound, multi-joint moves. Compound.Scroll Below To See Full Instructions Along With Our Printable PDF For 3 Circuit Training Workouts.
1) 6 exercises. 2) Infographic with visual instructions to follow online. 3) Print PDF available at the end of the infographic. 5 MINUTE WARM UP. CIRCUIT 1 – REPEAT 3 TIMES.
30 SECONDS HIGH KNEES 30 SECONDS JUMP SQUATS. CIRCUIT.HIIT (high-intensity interval training) is one of the most time efficient ways to exercise. It’s also incredibly effective at improving cardiovascular health, speeding up metabolism, and burning fat.
If you’re not familiar with HIIT, that’s OK.The StairMaster is an efficient and effective tool in losing weight or managing your current weight. A half-hour workout on the StairMaster can burn anywhere from 180 to 260 calories — or more —.Very demanding exercise. The class I attend uses a set of stairs that have 12 levels with 10 steps in each level.
Our warm up is running up the stairs, across the top of the dam platform (about an 1/8 of a mile) and then bear crawling down the stairs and doing 5 pushups at each landing.
List of related literature:
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| from Smarter Workouts: The Science of Exercise Made Simple |
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| from Orthopaedics for the Physical Therapist Assistant |
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| from Exercise Physiology: Nutrition, Energy, and Human Performance |
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| from Body by God: The Owner’s Manual for Maximized Living |
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| from Hypoglycemia For Dummies |
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| from Unbreakable Runner: Unleash the Power of Strength & Conditioning for a Lifetime of Running Strong |
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| from Scientific Foundations and Principles of Practice in Musculoskeletal Rehabilitation E-Book |
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| from Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging |
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| from The Body Reset Diet: Power Your Metabolism, blast Fat and Shed Pounds in Just 15 Days |
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| from Testosterone Transformation: Lose Belly Fat, Build Muscle, and Boost Sexual Vitality |
111 comments
Yas.., I live on the fourth floor there are three flights to each floor so I think I may do this
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
I would of trip fell busted my azz and landed in the hospital lol
thanks for info. I have question tho. I am 50 year old. I climb my apartment stairs of 20 steps 35 times and come down stairs same 20 steps 35 times. So total 700 steps up and 700 steps down in 15 minutes. is it advisable to do it? thanks again.
I truly find this vertical jump program “Jumοnοz Azb” (G0OGLE it) extraordinary! I could do a 19 inches-high standing vertical but now on my 2nd day with the method, I had been able to achieve Twenty three inches! I encountered sore hamstrings but it’s okay since it is my rest day. The next day, I will be back on the grind as well as the shock phase!
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.
She is never going to need elevators in her whole life ������.
When I used to do karate, we were forced to doing a bear crawl sprinting using stairs. I have been doing running but stair climbing to doing exercises at the hudson yards today. I had to drag my foot all the way home.
2 minutes if endorsements and 2 minutes of glossing over the workout.
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 )
Do you recommend a certain amount of stairs for the workouts?
I walk up 10 floors briskly as far as I can then I walk up slowly. Then I go down 20 flights. This is at work, so convenient. Will this help lose weight? Or do I need to run up the stairs?
meanwhile i’m just sitting on my bed watching this eating fries.. i really need to start working out!��
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
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 check a lot of woodworking handbooks. These one from woodprix are the best.
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
I ultimately going to loose my calories without even performing a single rep!!!!
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?
I love this video because it’s at the Capitol building in Boise!
After half way through the video you asked us what we want to see more of. I want to see more workouts from you more often. I enjoy them.
You Ar the best bro, lot of trainers copy you and just upload their videos in other languages
Good work out finally! We didn’t need your wardrobe advertisement! Workout only please.
Workout started at 2:09. What a waste of time in watching what she wears
Very Nice video, thank you Rob. i love this style of training. please focus 60 percent on making more of such outdoor bodyweight training videos and 40 percent on videos of weight training and nutrition.
I lost about 16 pounds in a month with stair workouts brutal though!
I need a modified version of the third one; my coordination ain’t worth a damn… I’ll kill myself trying to do that one, Lmao…
Hi Ashley ur really looking very Hot Beautiful Sexy Girl. I tell you ur doing very well love you too much
I liked the video, but really didn’t need to know what she was wearing
You didn’t put down below were we can get that timer can you put were you got it please!?
does this help reduce butt and saddlebags? any1 having knwldge regardng this pls reply thanks in advnce
Nice movie. However you can learn about workouts more. Just google for Unflexal instructions.
Single Step 2:08
Double Step 2:19
Sidestep crossover 2:34
Double Step Leg Raise 2:50
Single Step Hops 3:08
Double Step Hops 3:19
Place from where I am from, people will call you mad if you start doing this shit at a random public stairs
My tip: whenever you walk have to walk up a stair just do on of these exercises instead
Aja if there is a chance can you do another “my boyfriend’s closet” video? ��
Hey how many times do you run up and down.i wan to start this as well:)
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☺️
Really so fantastic am doing 30 minutes daily 20minut up from front and 10 minutes backward climbing. Really amazing feeling and finish stair climbing
I just love the view on the top,,, it’s so inspiring finishing the workout and than take a deep breath watching the view for a while…
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!
does this workout bruns the fat of butt and make them.look smaller??
does this work for men? and does it make ur butt bigger or smaller? and what do you think about doing squat exercises?
Nice tips. Thanks Ashley. However, this should be done once a week for the knees to recover lest I foresee an injury
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 started my 30 day challenge today of the stairs at my own home sick of people calling me over weight
Haha on snapchat you said to say “big booty Judy” I think I heard that right
I just did it, and it’s currently Coronavirus season, I may pass out
I used to run up 7 floors when I was a kid. My mom told me its not a good exercise so I stopped, lmao.
I”m ok with doing them all but the jumping I’d kill myself lol
Switching video at almost 2 minutes if fucking clothing ads wtf
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
Mm yeah, those double step will have me tripping up stairs. Lol but slow and steady! Thanks for the awesome tips Aja! <3
you can and will get super ripped doing stairs this way, great vid.
That is such an awesome work-out video! Do more work out video and I want some more travel tips video please. xoxo
Does anybody know if you just use a step stool and do that for 60 secs and after that run for 60 secs, will that be as effective?
Love this stair workout, never tried one before and amazing ideas! Plus those trainers are so cute! xxx
You look amazing!seems to me you take good care of yourself,keep it up!
My house is 3 stories, so thanks for a nice way to make use of them for fat burning. Right now I’ve been getting up 1/2 hour earlier and doing 10-12 flights of stairs at a fast “walk” to wake up my body each morning. I follow up with some body weight exercises. I call it my wake-up workout. It makes me feel alert way before I even have my first cup of coffee! Then, later in the day I add in more exercise. But this way, if I have a crap day, I still know I did at least SOME exercise!
But i heard its harmfull to run.on hard surface… My stairs are tiles and i run barefooted… Is it ok
Do they have a stair climbing app like the do pedometer?
#Spidey ����
Gonna try this later! Hey kris im looking forward to see ur new workout video again����
Nice video man. These drills must do a lot for the leg muscles.
This is great man thank you much. I’ve been out of shape for some years now I’m just trying to get back at and feel great.
Once again, another great video! All I can say is keep up the great work.
Can 25 to 30 mins be enough 6 times a week for the first type of stair workout
Stairs are an amazing and free workout and as you said, dont take much time since you really get your heart rate up and push yourself hard.. at least I do.
I just came back from visiting someone in the Silverlake/Echo Park area of L.A and wanted to get in a workout so I ran some hills then came across a super long set of stairs that led me up to a whole other street and part of the neighborhood. I was stoked! got in a fantastic heart pumping, leg/butt burning whole body workout, thanks to that super long set of stairs.
Great video, thank you! �� By the way, is this set of stairs and video in downtown San Diego? It looks like it… that’s where I’m from ������✌��
Edit: Just looked at your bio in the description link below and yup, you’re in San Diego! In fact, I think I’ve seen you guys before running stairs in downtown. Great job and content you guys, keep it up����
and if you fall from stairs while doing this workout.. you will lose all teeth
Will start tomorrow and ‘try to update” the results��
I like for motivation?
Stair training is fantastic. 3x a week I’ll put on a 50lb weight vest and walk up/down 16 flights 8-10x. Only takes 30-35 min but burns so many cals! Leaning out FAST from this.
Thanks for the video. I will definitely try to include the exercises suggested in my daily routine. I am based in Mumbai, India and start off my stairs climbing exercise while I reach work by climbing 7 floors of my office building from basement to the 6th Floor followed by walking down the stairs till ground floor at 12.30 pm and climbing back again 6 floors and finally at 4 pm again with the same down and up the stairs which makes it about 19 floors of climbing daily apart from my regular gymming for 3 days and 2 days of Martial Arts. This has kept me control my weight and stay fit even at the age of 45.
She does around 8 10 Times… I do like 30
Im dead after that
Don’t stop in the middle, get all the way up or down, with the beeping. Don’t think it;s great for heart, the way u do it
I suffer from foot drop, and i find jogging quite difficult. can anyone recommed a cardio workout? thank you.
Loved this video! It inspires me to actually get off my lazy butt and do some exercise! Thanks Aja!
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 ��♂️
What if you run up then trip and roll back down dz that still count
I do stairs every other day, but this workout is a much bigger challenge..love it’ though ❤
her body is perfect. strong and functional. great wife and mother. amazing
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!
Hello Aja!! ❤️❤️���� great workout video! I’m so clumsy I’d probably trip ahah��
I have been running up the stairs for 30 min each day for 30 days. I burned so many calories that I got ripped and I’m only 13.
wooowwwno doubt you have a slim body aja �� i really want to be like you thanks for thia video i will try in my home ��
I live on the 5th floor of a 5 story building and added “stairs” as part of my work out. Maybe once a day for 15 to 20 minutes max? We’ll see
It’s always good to see updates from you. It’s like meeting an old friend again!
Nice to see you again, Jess! You look great. Please let us know when doing a HIIT/stairs combo, how long we should set the timer (minutes/rest) for this to be most effective. Thank you!
A lot of you tubers have been promoting Cassie’s workout stuff ever since the Freelee and Blogolaties drama
16th Ave & Moraga staircase(s) in SF killer workout. Bonus, the view from Grandview Park at the top.
Sweating so bad after doing all of that and my legs were on fire
What a perfect structure; developing thro structured exercise routine….. superb
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.
Madam I daily climb 1200 stairs but I am not loosing my belly fat
FOR MY NEWLY RELEASED SPEED TRAINING PROGRAM, VISIT http://WWW.SIMPLISPRINT.COM!
Ya its really very good. I need more workouts. I AM A ATHLETE NEED WORKOUTS TO INCREASE SPEED AND ALSO FOR KNEELIFT.
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!
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
Awesome videoI’d love to see more fitness videos from you! I’m gonna go buy these leggings now too
I started this week. My building has 44 floors. First down then up again, I was covered in sweat ��
awesome video….want to see more workout and fitness….do you do yoga??
awesomeee video… thumbs uppp.. girl yes tried it sweating like hell.. i hope i stick to it!! it really helps thanks alottt
I did this and almost died. I’m going to stick with it though
Thanks for this great video! We featured it in our blog post here: https://www.maurerfoundation.org/zero-cost-home-workout-ideas/
Can’t find a video of anyone doing the rotational side step crossover, I do it holding my bike over my head for three floors.
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..
Hey Kris:) I also go to State and I think you’ll really like Body Sculpting as a Kin class! Btw, love your videos.
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.
alright so i was watching this video and it made me want to workout. WHY AM I SO LAZY
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?
I’d love to see this trend of obviously fake eyelashes go away. It looks incredibly unnatural.
Really enjoy all your videos, workouts we can all use back in our lives, keep them coming rich.
plz make more videos like this one it’s really helpful
love u ��