Full Body, Bodyweight Stair Workout

When we are pressed for time and have zero equipment, sometimes it’s best to turn to the things that are already around us. Whether traveling or at home, we often aren’t far away from a set of stairs. So that kind of makes it the perfect piece of workout equipment, doesn’t it? That’s why I decided to share today’s newest full body stair workout.

It’s been a while since I’ve shared a workout, so after Andrew and my trip to Healdsburg (see the shenanigans on Instagram), I wanted to create a workout we can do while traveling.

As I started thinking about the workout I wanted to create, I started thinking about the time in high school I went to Washington DC on a class trip. Thousands of high schoolers flocked to DC to see the 2008 election. Apparently, my school had worked out some sort of agreement with the hotel that barred the students from using the hotel gym. Now, I was in the throws of my eating disorder and absolutely panicked at not being able to work out. We were seeing museums and sitting in buses all day. There was no way I wasn’t working out.

I remember weighing the options in my mind and settling on using the stairs. I was so scared to wake up my roommates that I simply walked up and down ten flights of stairs for an hour.

Looking back now, I had options (quick bodyweight circuit in the hallway anyone?) but this memory got me inspired to create a workout JUST using the stairs. I’m sharing that workout with you, today.

What is it?

Today’s stair workout will work your entire body. One round will take about 6 minutes to complete, and I recommend completing 2-3 rounds for a full workout.

Today's full body bodyweight stair workout will work your entire body. One round will take about 6 minutes to complete, and I recommend completing 2-3 rounds for a full workout.

As always, be sure to incorporate a warm up and some activation per the DARR Formula for Effective Workouts.

If you’d like to follow along with me, you can use one of my favorite warm up routines.

What do I need to complete this stair workout?

You’ll need a flight of stairs. That’s it! I’m using the stairs (there are 12 steps) leading up to my second story apartment

If you have more stairs (like a set of bleachers), that works too. I’d suggest breaking up the exercises into reps of 12-16.

How should I incorporate this stair workout into my routine?

This stair workout incorporates both conditioning and a bit of strength training. Given that we’re not lifting super heavy weights, you can include this workout 2-3x per week in your workout plan (learn more about how I create my workout plans here).

As always, take it to your level. I’ll provide modifications and form cues in the demo video below. If you’re looking to progress this workout without adding any equipment, I’ll show you how here.

Let me know if you have questions! I hope you enjoy this one (more bodyweight workouts here) as much as I did! If you want more real time workout videos, nutrition coaching, and email access to me, sign up for my free fitness challenge.

What’s your workout today!?

{wedding ready workout} my go-to core workout

I’ve always been slightly obsessed with my abs. I’ve tried every exercise, piece of equipment, program, and core workout touted on the internet. When I was still on my quest for a six pack, I did Tony Horton’s Ab Ripper X video at least three times a week. I’d roll out my yoga mat in my dorm room (cuz we def can’t do 300 sit ups on linoleum) and get to work. Every Monday, Wednesday, and Friday I was sure to do this routine. At the end of each core workout, I’d shyly look at check my stomach in the mirror for results. And each time, I would be disappointed by the lack of a chiseled six pack.

Even though I don’t necessarily want a six pack anymore (see why!), having a strong, lean midsection is important to lots of us, especially during wedding season.

As we’re inching closer and closer to wedding season, I’ve created my Wedding Ready workout series to help my friends, teammates, and clients get ready to rock their wedding dresses. Over the last few weeks, I’ve put together three exclusive real time workouts to get you wedding dress READY.

In case you missed the first few workouts of the series, check them out here:

Upper body workout: perfect for shaping your back, shoulders, and arms

Lower body workout: special emphasis on your glutes and quads to build strong, shapely legs 

This week, we’ve got the last workout in the series: core! But let’s be real, this is not your typical six pack sit up workout, because I’m all about results. And in order to change your physique, we’ve got to incorporate both effective ab exercises to build strength AND interval cardio to reduce body fat [source 1, source 2].

If that seems like a lot, no need to stress. We’ve got it all in today’s workout.

Your wedding ready core workout

Today’s core workout is exactly how I like to structure my HIIT cardio workout days: sprints and core work. To get the absolute best results possible, we want to do both parts of this workout together. If you need to split up the parts of the workout, don’t stress too much, hit the core workout portion. Just make sure you work a sprint session into your weekly routine.

Before you begin, I highly suggest you do a substantial warm up (like this one). By activating your core, you ensure that it’ll work hard throughout both parts of the workout. Even without the core workout portion, if you sprint hard enough, I guarantee that you’ll feel your abs the next day!

Part 1: sprints!

Head to a track, treadmill, or hit the pavement to complete the following intervals.

Looking for a new core workout? This ab workout will get you wedding ready in no time. And, let's be real, this is not your typical six pack sit up workout, because I'm all about results. And in order to change your physique, we've got to incorporate both effective ab exercises to build strength AND interval cardio to reduce body fat.

Part 2: core workout

When you complete your sprints, it’s time to work that core. We’ve got five super effective ab exercises, with 10 reps each. Go through this super short circuit 2-3 times!

Looking for a new core workout? This ab workout will get you wedding ready in no time. And, let's be real, this is not your typical six pack sit up workout, because I'm all about results. And in order to change your physique, we've got to incorporate both effective ab exercises to build strength AND interval cardio to reduce body fat.

When you smash your workout, be sure to tag me on instagram and facebook so I can cheer you on 🙂 If you enjoyed this workout, you’ll LOVE my free weeklong fitness challenge. If you’re looking to jumpstart your fitness goals, there’s no better time than now!

What kind of workout do you want to see next?

Your Thanksgiving Workout – Turkey Day Travel HIIT

Gahhhhh! Can you BELIEVE it is one week from Thanksgiving?! I am SO excited to head out to California to be with my family and friends in just a few days.

I LOVE Thanksgiving. Frankly, it’s refreshing to have a holiday that focuses on family, love, and appreciation instead of exchanging presents. In my family, Thanksgiving is a weeklong affair. We do Thanksgiving dinner on Thursday with my dad’s family and then Saturday night is another Thanksgiving meal with mom’s family. To break things up, Andrew and I escape our families and head up to the mountains on Thursday night to digest and relax with the pups.

Heading up to the mountains is one of my favorite traditions, but it does make getting a workout in a little more challenging. Because we leave straight from Thanksgiving dinner, I’m not able to pack equipment, so I take my workout bodyweight.

That’s where today’s Thanksgiving workout comes in!

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Halloween Bootcamp Workout: Fry Fat Fast HIIT

Happy Halloween, my friends! I’ve got a special treat (see what I did there?) for you on this Monday–a Halloween Bootcamp Workout!

I’m not a big Halloween enthusiast. I think this is largely because I don’t eat tons of candy and am not around a ton of kids right now. IMHO, Halloween is best spent with children–they get SO excited about that free candy.

Putting Juno in a Halloween themed bandana is about as much as I celebrate!

Halloween Juno

So, whether you’re trick-or-treating with kids, passing out candy, or hitting a Halloween party, this workout is perfect to do beforehand.

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Core and glute activation warm up workout

Hey friends! How’s your Friday going?! I’ve got a fun but busy weekend ahead, including a night out with friends and volunteering at our local Pit Bull Awareness Day.

However, today in blogland, I’m tackling another reader request. The reader asked for a core workout that’s safe for folks with diastasis recti (or abdominal separation). So, I’m sharing a core and glute activation workout for you to try this weekend!

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Free fitness challenge: a week of travel workouts

You look down at your calendar and all you can see are super full days. Flying out on Sunday, meetings Monday through Thursday, and of course, there are mandatory team dinners after a full day of work. Or maybe the problem is on the opposite end of the spectrum: you’re going on vacation. Lots of travel, relaxing, and being away from the gym. In either case, you have no idea how you’re going to get your sweat sessions scheduled. That’s why I’ve put together this little free fitness challenge.

As a personal trainer (and frequent traveler), I get it. Life can sometimes get in the way of your fitness goals. There will be times where hitting the gym is impossible, you’re eating out more than you’d like, and you’re too exhausted for a long workout session.  But that’s okay! I never want my clients to aim for 100% compliance, instead we build contingency plans to save the day.

And I want you to think of this workout challenge as YOUR contingency plan. So, any time you are traveling, crazy busy, or just plain need a change. Grab these workouts and use them to keep you on track.

As a personal trainer (and frequent traveler), I get it. Life can sometimes get in the way of your fitness goals. There will be times where hitting the gym is impossible, you're eating out more than you'd like, and you're too exhausted for a long workout session. But that's okay! I never want my clients to aim for 100% compliance, instead we build contingency plans to save the day. So, every workout is completely bodyweight, under thirty minute, AND contains a follow along workout video. Take this fitness challenge with you anywhere.

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10 minute, full body ladder workout

Happy Friday-Eve, lovelies! You ready for a ladder workout to work your entire body?

This is one of my favorite style of workouts to do while traveling, so I wanted to share another awesome bodyweight workout quickie.

When you’re traveling, sometimes fitting in workouts can be a challenge, let alone getting to the gym. When this is the case,  I see lots of my clients and friends skipping workouts or resorting to steady state cardio (like running or walking outside).

That’s why I created this HIIT ladder workout.

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Wednesday WOD: bodyweight tabata workout

Do you find it hard to motivate yourself to workout while traveling? Or maybe you want to get your workout in while away but don’t know where to start. Either way, this “do anywhere” workout is absolutely perfect for you because we’re taking it bodyweight.

With another Workout Wednesday upon us, I’m sharing a bodyweight workout that I love to do when I’m pressed for time and don’t have any equipment with me.

First things first, bodyweight workouts are possibly the most effective way to improve your relative strength while also getting a cardio burn. And let’s be real. We’ve gotta be be able to move and lift our bodyweight before we add additional weight, right? Five bodyweight squat reps with a full range of motion are much better than 10 sloppy ones.

That’s all well and good, but the  other key benefit of incorporating bodyweight training into your routine, especially if you would otherwise skip a workout, is that you can get your sweat on anywhere. It’s all about knowing what to do with your body that turns it into the most expensive piece of fitness equipment.

Don’t worry, we got this.

Today’s workout is all about (1) effective, (2) fast, and (3) doable absolutely anywhere. When these are the rules, I’ll choose the tabata protocol, incorporating full body exercises, every single time.

Why bodyweight tabata?

Tabata increases excess post-exercise oxygen consumption. This means extra calorie burn even AFTER you finish your workout, which is awesome when you’re only working out for about fifteen minutes.

The traditional tabata protocol is tough. It requires you to work as hard as you possibly can for :20, rest for :10, and repeat for the allotted number of rounds.

In practice, each tabata will look like this:

Exercise 1 x :20
Rest x :10
Exercise 2 x :20
Rest :10
X4

Today’s workout is based on this protocol but the most important thing is that you listen to your body. if it is too difficult for you to recover in :10 seconds, double the rest period. Next time you try the workout, see if you can drop the rest down to :15 or :10. This is one of my favorite ways to progress a workout without adding equipment.

There are three tabata circuits for you to complete. I suggest resting for one to two minutes between each circuit.

Do you find it hard to motivate yourself to workout while traveling? Or maybe you want to get your workout in while away but don't know where to start. Either way, this "do anywhere" workout is absolutely perfect for you because we're taking it bodyweight!

Looking for a longer workout? Hit this bodyweight tabata beast twice through!

If you have questions on the exercises, check out the video for form cues.

Have a fantastic, fit, and fun hump day! If you need some motivation, follow along with me!

Let me know what you think of this workout!

What’s your workout request?

Leg Workouts

{Guest Post} Wednesday Leg Workouts from MegInspire Fitness

Happy Hump Day,  friends! Today, I’ve got another awesome guest workout for you from one of my fitness buddies, Megan. Megan and I met a couple months ago at the 2016 Radiance Retreat. She’s an incredible woman,  personal trainer, and adventurer.  Enjoy her AWESOME workout, and be sure to connect with her! 

MegInspireFitness

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Today’s Workout Wednesday is brought to you by Megan Flanagan, certified personal trainer, weight loss coach and owner of online coaching website, MegInspire.com, where she helps women live healthier, happier, more fulfilled lives.

It’s no question that bodyweight circuits are awesome — but even if you’re more of a cardio queen, they’ll benefit you, too! Runners, especially, can benefit from a little strength work. As a big-time runner, I typically perform a bodyweight circuit directly after my easy runs to stay strong. Other times, I’m at home and just feel like blasting through a quick workout. This is a bodyweight circuit you can do anywhere, no equipment required. It focuses on legs and core, both of which will give you a challenge, regardless of whether or not you are a runner!

Leg Workouts

As always, make sure to warm up and cool down for 5-10 minutes before and after any workout.  

Perform 3-4 rounds of these exercises back to back:

Leg Workouts

Sumo Squats, 10

Standing with feet a bit wider than shoulder width apart, squat as low and comfortably as you can go, thinking about squatting between your knees. Come back up for one rep. If you’d like to do these weighted, feel free to add a kettlebell or dumbbell for extra challenge!

Jumping Lunges, 10 each leg, alternating

Starting from a lunge position, keep your front knee behind your front toe and jump into an alternating lunge on the other side, using your arms for balance. If you prefer less impact, stick with stepping rather than jumping. One rep includes both sides.

Plank Elbow to Hand, 10 up-downs

Holding a plank position from the hands and keeping hips stable, lower down from hands to elbows and back up onto your hands for one rep. Go for 10 reps total.

Rocky’s Runners

In a V-up or “boat pose” position with a straight back, legs out and feet elevated off the floor, move your arms from side to side, like you are running. “Run” for a count of 20-30 seconds before moving onto the next exercise.

Side Plank Apple Pickers, 15 ea. side

Holding a side plank position with one elbow below you and your body in a straight line, reach fully underneath your body and up for the ceiling with the opposite hand, then return back down to starting and repeat for all reps before switching sides.

Rest one minute and repeat!

What did you think? Tag @meginspirefit and let me know!

For more workouts, connect with Megan on social media or find her at www.MegInspire.com.

What’s your workout today?!

Wednesday WOD: Ab Exercises for Women (who get bored easily)

Happy hump day, friends!

Now that we are past the Labor Day Weekend craziness and another Workout Wednesday upon us, today I’m sharing a core workout I wrote for the woman who “doesn’t like lifting weights.”

Now, as a personal trainer and nutrition coach, I hear this a lot! Normally though, it’s because it seems boring. Counting your reps, doing a bunch of sets of the exact same exercise, and standing in one place for an extended period isn’t always exciting. I get it…very meh.

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