Step up your fitness: sensational stair workout (Episode 12)

Stairs are a great way to boost cardio endurance, while engaging the core and toning the lower body. Stair workouts are my absolute favorite to do because of the wonders they do for your legs and how tired I get afterwards. I know I am doing a really effective workout if I can burn myself out completely in 20 minutes or less. This 20-minute Sensational Stair Workout can be done on stairs at the beach, park, house or even gym. Make sure your core is always engaged and you stay on the balls of your feet when moving from stair to stair for the most controlled and explosive movement. 

There are four rounds: 4 minutes on (moving), 1 minute off (rest)

Each round varies by foot variation on the steps up. On the way down always do a controlled single step descent.

Round 1
Single step followed by skip-a-step
Alternating every other time the entire 4 minute duration
1 minute rest

Round 2
Bunny hop followed by skip-a-step
Alternating every other time the entire 4 minute duration
1 minute rest

Round 3
Skip 2 steps (controlled walking pace) followed by single step
Alternating every other time the entire 4 minute duration
1 minute rest

Round 4
Single leg hop (half on each side) followed by single step
Alternating every other time the entire 4 minute duration
1 minute rest

This is an INTENSE and EFFECTIVE 20 minute workout so, please, do not get discouraged if it seems too difficult the first time. There would be no point in a workout if it was super easy to do the first time. So, next time you see stairs on your run, incorporate some of these variations. If you know of a stadium or track nearby, switch it up and go there for your workout and to get in an awesome stair workout. Keep up the good work, you are always a STEP ahead from where you were yesterday and today is not the day to quit!

Check out the video here: http://youtu.be/ydAjynaxqbU

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