C2. sprints – 5 flights. c3. split squat jumps – 20 reps each leg. rest for 60 seconds, repeat 2x. finisher. start by doing 15 push ups on the ground, flat. then immediately do 15 push ups on the first stair with your feet on the ground. then the second, third, fourth, and finally 15 on the 5th stair. They’ll provide the obstacle and the resistance, and i’ll provide the method to make a simple set of stairs the only piece of exercise equipment you need. the stair workout. the set up. find a flight of stairs with at least 20 30 steps. follow the workout chronologically, resting only after each set is finished — i’ll clarify this in.
We’ll really train on them. today, stairs are our universal gym, our incline and decline bench. they’ll provide the obstacle and the resistance, and i’ll provide the method to make a simple set of stairs the only piece of exercise equipment you need. the stair workout. the set up. find a flight of stairs with at least 20 30 steps. follow. Hold 60 second wall squat. rest 30 seconds. round 2. run up three flights more quickly, two stairs at a time. jog back down. hold 60 second plank. rest 30 seconds. round 3. jump up three flights (with legs together and starting and landing in a squat), taking one or two stairs at once. Make sure that your knees remain in line with your toes and keep your back between a 45 to 90 degree angle to your hips. swing your arms back and jump forward and up onto the first step. land. To really build muscle, start the routine with these glute activation exercises. slow climb for 1 minute. take two steps at a time, starting with your left leg, alternating legs for 30 seconds (at the same speed). slow climb for 60 seconds. sidestep for 60 seconds, 30 seconds on each side. sprint for 30 seconds.
Make sure that your knees remain in line with your toes and keep your back between a 45 to 90 degree angle to your hips. swing your arms back and jump forward and up onto the first step. land. To really build muscle, start the routine with these glute activation exercises. slow climb for 1 minute. take two steps at a time, starting with your left leg, alternating legs for 30 seconds (at the same speed). slow climb for 60 seconds. sidestep for 60 seconds, 30 seconds on each side. sprint for 30 seconds. To perform this version, simply reverse your positioning. “place your feet on the bottom step and walk your hands out [on flat ground] so that they are in line with your shoulders, [keeping. Give this stair workout a try for a no equipment full body burn! all you’ll need for it is some stairs (obviously) and a good amount of motivation. as usual, the harder you work, the more you’ll get out of this workout. remember that you can always modify any of the exercises to make them harder or easier for yourself. just make sure they.
To perform this version, simply reverse your positioning. “place your feet on the bottom step and walk your hands out [on flat ground] so that they are in line with your shoulders, [keeping. Give this stair workout a try for a no equipment full body burn! all you’ll need for it is some stairs (obviously) and a good amount of motivation. as usual, the harder you work, the more you’ll get out of this workout. remember that you can always modify any of the exercises to make them harder or easier for yourself. just make sure they.
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