This week it’s all about that one-two step! What better way to prepare for short shorts and mini skirts than with a leg-leaning workout you can do on any set of stairs? Yeah, I couldn’t think of anything either! So, let’s get out and go! The higher the steps the bigger the burn, so I headed over to Red Rocks Amphitheater to kick this workout off. Take pictures and tag #FNLfit to show me your favorite stair sets!
1. Stair Lunge
A Think of yourself in a typical lunge, only your back leg is on top of a step. Make sure that the forward knee is directly above your toes. B Using all of the muscles in your forward leg, lunge downward until your knee is at a 90-degree angle, still directly over your toes.
Quantity: 15 lunges per side
2. Jump Squat
A Squat at the bottom of the step. B Jump up and land in a squat on top of the step. Jump back down and repeat.
Quantity: 15 reps
3. Alternating Jumps
A Start with your right foot on top of the step, left foot planted below. B Jump up, switching feet mid-air. C Land with your left foot on top, right foot below. Continue jumping without stopping for the full set.
Quantity: Jump until each foot hits the top 15 times
4. Extended Step-Up
A Begin with your right foot on top of a stair, left foot planted below. B Using your Glute muscles, lift your left foot up, and tuck your leg toward your chest. Repeat on the same side for the full set, top foot should never move.
Note: No cheating! Avoid using your momentum to lift your leg. Go slow to keep your muscles engages through the full range of motion!
Quantity: 15 step-ups per side
5. Sidewise Stair Run
Run up a flight of stairs, sidewise! Length of the stair set is your choice, just make sure to do it 3 times leading with the left side, and 3 times with the right!
Complete 3 full rounds of this circuit, and you’re good to go for legs like Ciara!
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