Stairs Stairs Stairs

by Nicole Maryse | Apr 24, 2017 | Body Weight Workouts, Members, Workouts | 26 comments

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I’m big on using what you’ve got handy and I’m pretty sure most of us have a set of stairs whether it at home, work, park or friends house. If you don’t have stairs you can do much of this just standing on the ground. Let’s boogie! It will only take 17 minutes baby!

What you will need:

Just your sexy self + set of stairs

Warm-Up:

Run Step Ups + Squat and Open Arms

Workout: 3 times through

3 Runs Stair Runs– If you have a normal height of stairs, roughly 15-20 steps run your cute little butt up to the top making sure to hit every step. When you get to the top turn around and come back down. Repeat 3 times.
Modification: No stairs – high knee or bum kick on the spot.
15 Reps – Single Leg Stair Squats – Right – Stand on the bottom step with your left foot running parallel to the step. Bring your right foot forward so your right heel is in line with your left toes. Flex your right foot. Squat down bringing your right heel to the ground or as low as you can. Your left knee will go out over your toe here and that’s fine. It’s a great knee strengthener. You may feel some pain or discomfort here which is ok you just don’t want searing pain. Stand up through your left heel keeping your abs good and tight.
Modification: If you don’t have stairs or even a step stool then do the same thing standing however your right leg will need to be slightly more forward than if you are on a step.

15 Reps – Single Leg Stair Squats – Left – Same thing on the other side.
10 Reps – Plank Step Outs with 2 Mountain Climbers – Get into a high plank on the bottom step with your hands directly under your shoulders you can also do this from your elbows if you need to. Once in plank step one foot out to the side then bring it back to centre then repeat on the other side. Then slowly bring one leg in towards your chest contracting through your abs. Bring it back to plank position and repeat with the other leg. This is 1 rep.
Modification: If you can’t support yourself from your toes come down to your knees and do the same moves from there. As you do your mountain climbers you may need to bring your leg out to the side instead.

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

High Fives For Sweaxy Times!
Nicole

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26 Comments

Krysta Dudley on April 24, 2017 at 12:02 pm

Great workout, thanks Nicole! Perfect length for being home with a sick little boy! Have a great day :)
Reply
- Nicole Maryse on April 24, 2017 at 12:41 pm
  
  Great job Krys! It’s quick but a burner that’s for sure! I hope Dyl feels better soon!
Ashsavage on April 24, 2017 at 2:57 pm

When I was working I would take the stairs to the 9th floor at the beginning of the day and end of the day and if went outside for break. As much as I don’t miss work I think I need to practice the stairs again. lol
Reply
- Nicole Maryse on April 24, 2017 at 4:27 pm
  
  hahaha it’s it amazing when you have those simple tasks or reminders. I had the same realization not long before I did this video which is why i added it in. Great work ash, you never cease to impress me :)
April Patch on April 24, 2017 at 7:15 pm

Happy Monday! I missed getting sweaty with you last week so I’ll get double Nicole this week. Sounds like a WIN!
Reply
- Nicole Maryse on April 25, 2017 at 12:50 pm
  
  I thought my week seemed a little less bright. Happy to share two with you girlly!
Patricia Best on April 24, 2017 at 7:57 pm

That was awesome! Loved the single leg squats!
Reply
- Nicole Maryse on April 25, 2017 at 12:51 pm
  
  They’re burners for sure! Great work lady!
Ashley Gabel on April 24, 2017 at 8:13 pm

Awesome Nicole. Love the different moves.
Reply
- Nicole Maryse on April 25, 2017 at 12:51 pm
  
  Thanks Ash! Gotta keep it fresh :)
Lisa Zapfe on April 24, 2017 at 8:37 pm

loved it!!! thank you
Reply
- Nicole Maryse on April 25, 2017 at 12:51 pm
  
  Amazing Lisa! Way to dominate!
Kristin on April 24, 2017 at 8:53 pm

Good one! Happy Monday!
Reply
- Nicole Maryse on April 25, 2017 at 12:52 pm
  
  And a happy beautiful Monday it was!
Sandra on April 25, 2017 at 6:50 am

Love how both you and Ashley keep coming up with different workouts. Never bored, always challenged. Thanks!
Reply
- Nicole Maryse on April 25, 2017 at 12:52 pm
  
  I think we would go crazy if we did the same workout or style each time. Not to mention you ladies would too :) Love keeping you on your toes!
Octane on April 25, 2017 at 7:35 pm

Love my stairs ? Great workout !!
Reply
- Nicole Maryse on April 26, 2017 at 10:16 am
  
  Aren’t they the best!! Great job lady!
Kim Ruis on April 26, 2017 at 4:00 pm

This is why I love Royally Fit. 20 minutes total workout and done. Now I can pick up the kids from after school care, work on dinner and still have time to walk the dog after the kids go to bed. Amazing!
Reply
- Nicole Maryse on April 27, 2017 at 7:13 am
  
  You’re amazing Kim!!! I love that you got this in before picking the kids up – great you time ;)
Amber Ashton on April 26, 2017 at 8:13 pm

Swwwwwweaty Betty! Way to be resourceful, Nicole!
Reply
- Nicole Maryse on April 27, 2017 at 7:13 am
  
  I knew those stairs had to be good for something :)
Angelika Henning on April 28, 2017 at 11:54 am

Used a high bench – my ass!!
Reply
- Nicole Maryse on April 29, 2017 at 7:57 am
  
  Oh for sure! The higher the more burn! WOOT WOOT
Dawn Phillips on May 1, 2017 at 12:13 pm

Great workout on this rainy day
Reply
- Nicole Maryse on May 1, 2017 at 3:06 pm
  
  Totally! Great job Dawn!

Stairs Stairs Stairs

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