Stair Workout For The Whole Body: Effective Strength Training For Beginners

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Stair workout for the whole body: effective strength training for beginners – What’s the best way to start bodyweight training? One run takes only six minutes – just go ahead!

Sports said: You’ve had enough of constant jogging and cycling during the corona output restriction? FIT FOR FUN editor Tina has the right outdoor full-body workout for you to add variety to your training plan and not only to push your fat-burning and endurance but also to promote muscle building.

All you need are a staircase with at best 20 steps and little pedestrian traffic.

The powerful workout is suitable for newcomers to stair Workout & Sports who want to start with bodyweight training.

Have you got the motivation? Let’s go…

A run takes only six minutes: how many can you do?

Before you can start, however, you should familiarize yourself with the steps so that you can better estimate the distance between the steps – and minimize the risk of injury.

The entire workout consists of six exercises that work all of the muscles in your body. As a beginner, you create an optimal basis for starting strength training, which you can still feel the following day.

A round of the stair workout only takes six minutes: You might be able to do three of them to stimulate the body accordingly. Like to take breaks in between and stay focused at all times so you don’t fall.

Workout tip for runners

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Stair Workout For The Whole Body: Effective Strength Training For Beginners

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6 exercises turn the jog into a full-body Stair Workout

Here’s how it works: Perform each exercise for 40 seconds and pause for 20 seconds between each exercise. If these intervals are too easy or difficult for you, you can adjust the break times individually.

1st exercise: lunges

Whether the thighs or the buttocks – all leg muscles are challenged with lunges. Stand in front of the stairs and take a step to a higher step.

Now comes the hard part: bend your front leg so the knee of your back leg slides down. As soon as your knee is just above the step, you start the upward movement.

With the upward movement, the back leg takes the next higher step and you perform a lunge step with the other leg. So the legs alternate with the ascent.

Once at the top, jog dynamically down and start over.

2nd exercise: running up stairs

For the second exercise, stand at the side of the stairs. Now there are two variants that vary in their level of difficulty.

You don’t have that much balance on the stairs yet? Then you should begin to climb a step with the first foot and first let the other foot follow before continuing.

If you want it a little more difficult and feel safe on the steps, you can try to cross your feet past each other so that each foot only ever takes one step.

If both side variants are too difficult to start with, it is sufficient to tap forward up the stairs – this gives more balance on the steps.

3rd exercise: stair support

Since your legs are already burning properly, you now have to do something for your upper body as well. Take a push-up position on the bottom step.

Now you put one hand and one foot on the next higher step. As soon as you can steadily support yourself, the other hand and foot follow on the step. Make sure you build tension all over your body. For this, it is advisable to consciously tense the abdominal muscles.

If you want it to be a little more difficult here, you can try to lift your hands and feet a whole step away. So both pairs of hands and legs do not meet on any of the steps but take the next step one after the other.

Workout tip for advanced users

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4th exercise: triceps dips

For the fourth exercise, sit on a step and move your hands up to the edge. You stretch your legs straight forward.

Now you push out from the stage so that your butt is on the lower level. Flex your arms so that you strain your triceps. However, it should not touch the lower step so that the muscle does not lose tension.

For a slightly lighter variant, you can pull up your legs and thus reduce the load on the upper arms.

5th exercise: mountain climber

Who doesn’t want a well-toned stomach? – the fifth exercise is particularly effective in terms of abdominal training. For the mountaineer, you support yourself with your arms on a raised step and stretch your legs backward.

Now pull in one leg at a time and move it towards your chin. Be careful not to hit a step with your knee.

The easier variant is that you climb the stairs in a four-legged position. Both exercise options can also be optimally combined and performed alternately.

6th exercise: calf lifter

It’s the final sprint – for the sixth exercise you stand with your toes on the edge of a step and let the hooks off. When you reach the bottom, you push yourself up using your calf muscles.

You should make full use of your entire range of motion. Since you have to maintain balance throughout the body, other muscle parts, such as the stomach, are also challenged during this exercise.

Depending on how many weeks you have left before you want to feel comfortable in bikini or board shorts, you can of course join as many rounds as you like.

If you notice that your muscles are getting tired and the execution is getting a bit messy, take a break. In the end, you build in a

little cool-down with relaxed stretching exercises for the stressed muscles.

It’s the final sprint – for the sixth exercise you stand with your toes on the edge of a step and let the hooks off. When you reach the bottom, you push yourself up using your calf muscles.

You should make full use of your entire range of motion. Since you have to maintain balance throughout the body, other muscle parts, such as the stomach, are also challenged during this exercise.

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