Outdoors No Equipment Stairs Workout

Outdoor Stairs Workout

Nice warm weather calls us to places like city stairs for workouts. Stairs are a great workout cardiovascularly and for the the butt and legs.  Add a little bit of upper body work and you've got your full body workout in!

First Set

Walk up the stairs for the first set. Reaching the top you can do a few stretches if you;d like before coming back down 

Second Set

1. Pick up the pace a bit (if you can) going up the stairs. 
2. At the top do 10 Tricep Dips. Can be done off a bench, rock, top stairs or from the ground.
3. walk down the stairs.
4. At the bottom for 10 push ups. Can be done from the ground and feet, ground and knees, of off the last few steps.

Third Set +

For the third set up to as many as you can do, repeat steps for the second set, just adding a bit more speed either up and/or down. 

TIPS

• Bring a small rock from the bottom of the stairs up each time you do a set to keep track of how many you have done.
• Set goals for the amount of sets you want to do. Maybe each week you add a set.
• Set time goals for how quickly you complete sets or workouts.
• Increase the reps of the push ups and/or tricep dips occasionally to 12 or 15+.

Full Body Home Workout

A free full body workout from home or the park. 

The weather is warmer and you likely don't want to be trapped inside a gym. Take your workout to the backyard or playground with your kids with this full body workout.

You can do as many rounds as you'd like but I recommend three with breaks in between. Warm up with some jogging (actual or on the spot) and/or jumping jacks. If you are a postpartum mom and need less impact (read Why You Pee During Your Workout) take to some bodyweight squats. 

Cool down with some stretching and remember to rehydrate!

• High knees - get your knees up toward your chest. 20 per leg
• Glute bridge raises - lie on your back with your knees bent and feet on the ground. Lift the butt off the ground and squeeze the glutes. 
• Pushups - hands on the ground outside of the shoulders. Start from knees and work up to from feet. 
• Squat jumps - squat down, keep the chest up (look forward) and jump up. Option to bodyweight squat instead or grab your toddler/baby on your back.
• Walking lunges - hands can be on the hips for balance. 20 per leg
• Tricep dips - hands on the ground or a bench with fingertips pointing toward your feet. Bend at the elbows, do not swing hips up and down. 

Love, 

Jen The Bitchin' Housewife

Trinity Workout

Our 6am club has been doing the stairs and a full body style workout at the top halfway through. I made this "Trinity" workout and designed it to be legs, then arms, then some core/abs work. Trinity because well, all the 3's. I'm weird like that. 

We did 7 rounds of the stairs today so only went through this workout once, but I'd love to hear if you did it the full 3 times! Rest in between each of the sets for a minute or two and get on it!

Quick description of each move is below.

Squats - Bum low, chest up

Tricep Dips - palms down, fingers pointing to toes, bend at the elbows

Plank Toe Tap - 15 a side. High plank reaching opposite hand to toe

Lunge to high knee - 15 a side. Lunge back then draw back knee into the chest.

Push Ups - Can be done from the knees.

High/Low Planks - high plank to the forearms is one 1, then back up and down for 30.

Plie Squat - feet pointed out, legs wider, chest up.

Diamond Push up - hand in a diamond shape on the ground, bum high, feet wide. Draw the head to the floor.

Genie Abs - On the back, arms over the chest, draw the knees to the arms and lift the bum. 

Enjoy!

Love, 

Jen