Category Archives: Morning Workouts

Stairs are your friend

Hey guys, how’s your March workouts coming? I’ve been struggling the past few days because I have been sick so I have been doing a few less of each but overall I’m doing well!!! LEt me know how it is going.

This week is all about Stairs. You know, those things you try and avoid as much as possible when you can take a ramp or elevator. STOP THAT!!!

running stairs workout

Stairs, your best friend and worst enemy. My middle school and high school were both 2-3 stories tall so my track coaches LOVED to make us do stair workouts on the days it wasn’t nice out to go outside. I always hated running up and down the stairs for 30-60 minutes at a time but I never realized how much they worked your body.

I was looking up on Livestrong to see which was better, running the stair or running hills and stairs seemed to be the winner! Well for what I was looking for anyway. I wanted a 30 minute workout that would burn a good amount of calories, and would help increase my cardiovascular endurance. According to Livestrong, a typical stairs workout for 30 minutes burns around 300 calories when you do it a fast-pace.

TIP: Gradually increase your speed and time/distance when doing stairs. This will keep you from being extremely sore the next day, or getting an injury.

A good stairs workout depends past injuries, abilities and dedication. I messed up my right knee by over working it playing on 3 soccer teams and running on my track team without resting it when I was sore. Because of this my knees are not as strong as many others so my typical stairs workout is a lot different than others. I am going to give you a workout I have done with stairs and I would encourage you to go off of what I give you, and give your own little twist to it if you perfer. Make sure to let me know what type of twist you do to it.

Each of your stairs workouts will be based off of the number of stores your stairs are. Adjust the workout to the stories of stairs. This fast-paced, quick and easy workout is great when working your legs and butt.

  • stairs Lightly jog up and down the stairs for 3 minutes
  • 5 minutes hard of hitting every step
  • 1 minutes at a fast jog
  • 5 minutes hitting every other step
  • 1 minute light jog
  • 5 minutes hitting every step
  • 1 minute fast jog
  • 5 minutes hitting every other step
  • 1 minute light jog
  • 2 minutes every step. As fast as possible
  • 1 minute walking up and down the stairs

For other great and unique stairs workouts check out these few sites and feel free to change them.

The first site I going to suggest you check out is Bobybuilder.com and despite the name, the site is not JUST for body builders. I was nervous also when my dad told me to check out this site, but it is probably one of my favorite workout sites to go to. They have some great workouts and tips for workouts.  PLEASE KEEP IN MIND THAT MOT THINGS ON THIS SITE ATE FOR MEN ADN WOMEN WITH A TRUE PASSION FOR WORKING OUT AND OBTAINING BODY BUILDER TYPE PHYSIQUE.

Women’s Health Magazine is a great magazine for women of all ages and ability level to get a workout in. this stairs workout from Women’s Health is all about using stairs for other exercises. Combining these exercises to a  traditional stairs workout is a good way to increase interval training and to get a full body workout.

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No Shower Needed

So I woke up later then expected the other morning and realized I was never going to have enough time to go to the gym, workout and than shower all before I went to class. Instead I decided to use bits and pieces of different exercises I found a while ago from Shape and Women’s Health magazines. My workout was a total of 6 exercises that were easy and quick. I could feel myself getting a great workout in and it didn’t take me very long to do it. My favorite part of this workout was that I had barely sweated during my workout. Not having to shower immediately after working out saved me so much time before class.

TIP OF THE DAY: Make sure you are properly breathing during your workout!

  1. Jogging: Jogging in place is a great way to get your heart rate up and get cardio in when you are working out in a small and inclosed space. Jog in place for around a minute to start out your workout and to get your muscles loose. If a minute is too long for you, jog for 30 seconds.
  2. Crunches: When lying on the floor, pick a spot around 45-60 degrees behind your head for your eyes to keep attention to. This will make sure you are using your abdominal muscles not your neck for your crunches. Place your hands under your neck for support, and make sure your elbows stay as close to the ground as possible. Lift your chest about six inches off the ground and hold for 2 seconds. Return to starting formation. Repeat 30 times.
  3. Jumping Squats: When you squat down make sure the back of your thighs for a 90 degree angle with your legs. Instead of returning to the starting position, jump up with your hands in the air and land on your entire foot. Repeat 15 times. If you are a beginner than stick to 15 basic squats.Push-up
  4. Push Ups: Make sure your back is straight when completing your pushups. Keep your hands and arms above your chest. Your chest and abs should reach right above the ground simultaneously. Return to starting position. Repeat 7-15 times.
  5. Side-Crunch: Grab those 3-10 pound weights I talked about in my last post. For this exercise you only need one weight, you do not need the entire set. Start out with the weight in your right hand and your left hand on your hip. Lean to your right, hold for 2 seconds and return to the start position. Repeat 10 times then switch to left side and repeat 10 times.
  6. Jumping Jacks: Finish your workout by doing 50 Jumping Jacks. Try not to let your hands slap down at your sides when you bring your hands down.

TIP: If you are a beginner it is okay to take a quick break in between each exercise, but as your fitness ability increases your break time should decrease.

After completing this workout let me know what you think! Did you stick to my workout, or did you do your own variation of it. I’d love to hear what you did differently.

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