Stair Workout

One thing they don’t tell you when you first start studying for working in the fitness industry is you will ache, you will be sore, you will have to bring energy when all you want to do is take a nap. *They leave that bit out! It should be a no brainer, but you just don’t think of it! Last Wednesday after a full day Tuesday, my legs were having serious words with me and my energy levels wanted paying back. While I don’t do my clients workouts with them, I demonstrate exercises before, if they need a boost join in while giving teaching points or to drive home teaching points. I’ve noticed too, when it comes to cardio blasts, for example any type of sprints, they like to complete and bring it! One client described me to her friend who I also train as ‘all smiles, no mercy’. Well, you ain’t there to chat! You’re there to work!

Stairs are always fun. A little daunting at first, but there’s no denying you wanna Rocky dance at the top. They’re a great lower body and cardio workout. This **stair workout my client busted out and owned this week. I’m looking forward to trying it out soon as it looked fun.

Please note the steps we used. About 4 flights x 13 steps. Each flight had about a 4 metre walk in-between. Half way was between the 2nd and 3rd set of flights. Complete 4 flights. All reps 8-10 (strength) or as many as possible/ to failure as stated.June 2015 Stair Workout 2 3


Examples of exercises (please click each title)

Tummy Tuck

Inverted Shoulder Press

Plank Arm Touch Outs. From Plank position, tap right hand out to the side return to plank, tap left hand out to the side.

Lunge leg extension 

Lateral stair runs

Let me know if you try this workout! Do you like running stairs? They’re great for adding strength, power and speed!

*Like why wise, they also don’t point out the up side, that teaching, regardless what you teach brings. Seeing people progress, getting stronger in what they’re learning, whether they notice it or not and that you helped them with it.

**Disclaimer. If you do decide to try it out, make sure you’re medically fit and remember posture, posture to avoid injury! Don’t forget warm up, cool down and stretch to avoid injury also!


  1. says:

    This sounds challenging. I’ve got to try it out.

    1. says:

      If you do, let me know what you think 😉

  2. says:

    I love running stairs, It makes your regular running faster, burns more calories, your calves burn, your lungs burn and especially if its for a good cause:
    Want to come and join me? 🙂

    1. says:

      I’ll check it out!

      1. says:

        I think I have Dylan wanting to join me in this. She will end up raising more money then me with that smile and charm! (compared to mine) 🙂 I can sign you up too! There are two events, 1500 stairs and the full 3000. One or two local personal trainers do both events. What do you think?

      2. says:

        Erm, I kinda don’t live in SC and there’s too much paper work in Spain!!! I’ll see if I can sponsor. Dylan of course!

      3. says:

        I see how it is. She is going to get all my donations, isn’t she? 🙂

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