Hello my lovelies!
What did you guys do over the weekend? Anything interesting? New? π My hubby and I went to 85c bakery with our friend Mitch and we all left with a box each + yummy drink at hand π I don’t normally feel bad about treating myself to whatever I want to eat over the weekend, but for some reason, I just do when I indulge in pastries!! Maybe because it’s not like a meal where you just sit, eat,Β and finish it. A box full of pastries requires you coming back to it over and over until it’s all gone.. *sigh*
Anyway, whenever I feel bad about something bad I ate, IΒ use it to fuel my motivation to go harder on my workouts. With that said, I want to talk about another FREE fitness ‘equipment’ you can use–the STAIRS!
I LOVE STAIRS. In addition to it making things/places look more delightful, stairs provide a great variety to your regular workout routine. You can find some outdoor stairs to use, stairs in your home, or even the stairmaster at the gym! (My favorite cardio machine!)
Some exercises you can do with stairs are the following:
- Pushups and variations: incline, decline/, diamond, clapping, single arm, single leg (to name a few)
- Plank and variations: incline, decline, up-down, mountain climbers (to name a few)
- Squats and variations: jump squats (each step, every other step), side single squats, burlgarian squats, in and out squats, pulse jump squats , etc.
- Lunges and variations: lunge with leg lifts,Β lunge pulses, etc.
- Arm Dips: with legs straightened or legs at a 90 degree angle.
- Run Up: each step or skipping steps
- Run Down: recommended NOT to skip steps for this one
I am sure there are so many more but I’m positive you all get the idea.Β BelowΒ is a stair workout I curated and performed. You can right click the photo to save, or watch the video by clicking on it. If you want to try this out, please make sure to read the disclaimer first and to perform EACH exercise THREE times before moving to the next one.
DISCLAIMER: You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and dischargeΒ Katrina Jean CarterΒ from any and all claims or causes of action, known or unknown, arising out of KatrinaJeanCarter.wordpress.comβs negligence.
Let me know how you guys find the workout and feel free to give additional feedback/suggestions, too π
Nice! Thanks for the demo!
Quick question – It’s called diamond push ups because your hands on the surface form a diamond shape, correct? Do you put your weight on your palms or on your wrists? I can last 10 full repetitions before I can feel the strain.
LikeLiked by 2 people
Thank you, Jayson! And yes you are correct that is why they are called diamond pushups. I would say palms but my bodyweight is evenly distributed in the plank. It helps to tighten your core while you do it, too π
LikeLiked by 1 person
Ouch! Someday I wish to try these workouts when I had the guts. I love those demos and pictures that I am your fan already. Also it is nice because we can use stairs that could be found in common places.
LikeLiked by 1 person
Please let me know when you do. I would love to know your reviews on the workouts π Thank you for the wonderful words, Flor. I appreciate it!
LikeLiked by 1 person
I included steps in my ‘Fun workouts outside of the gym’ post. But i only included running up/down and lunge kicks. You have been far more creative than me! So versatile. I love it. Gonna give the plank and pushups a go on my next workout. Brilliant!
Nadia
http://psychologyfoodandfitness.blogspot.co.uk/2016/08/fitness-fun-workouts-outside-gym.html β€
LikeLiked by 1 person
Thanks for the kind words, love. I enjoyed reading the post you linked, too!
LikeLike
Hi! I feel the same way about eating pastries. Huhu.
I was just wondering, would stair-related work outs make my thighs “wider” because the muscles would start to harden? Or is there another work out for that not to happen?
LikeLiked by 1 person
Your leg muscles will certainly develop and become more toned π My leg muscles are very strong and toned but they are not ‘big’ at all. However, if you do not want muscle-ly legs, cardio is the way to go. π
LikeLiked by 1 person
Very nice workout routines here! Keep it goin, Katrina!
LikeLiked by 1 person
Thank you! Appreciate it π
LikeLiked by 1 person
I haven’t been doing workouts for the longest time, where should I start from, so that I wont strain myself so much when I’m on the staircase? and suggestions sis? I’m looking forward to workout…thanks for encouraging me with your blogpost!!~
LikeLiked by 1 person
Walking up and down the stairs as many times as you can and then walking up and down skipping steps. Other things you can do are basic bodyweight exercises (squats, knee pushups, wall sits, lunges, etc.) and maybe beginners yoga/stretching. π
LikeLike
Great inspiration! Loved the demo π
LikeLiked by 1 person
Thank you, hun!
LikeLike
These are amazing tips but first i have to look for a not so public staircase!
Toyinwithfashion
LikeLike
Thank you for stopping by! I was pretty lucky with this staircase–it’s in a community College and no one is there on Sundays π
Paid your site a visit as well. Xx
LikeLike
More exercise videos to come Katrina! π
LikeLike
Yes! Working on it π This is the second Free Workout Wednesday on the blog. The other is here:
https://katrinajeancarter.wordpress.com/2016/08/03/free-workout-wednesday-video/
LikeLike
I don’t have stairs but this post has motivated me again I am gonna resume workouts, thank God it is a new month. Goals!! Positive vibesπ
LikeLiked by 1 person
Ahh! β€ Do keep me posted with how you are doing with them, Tamara! I am a Certified Fitness Trainer so never hesitate to ask me if you have any questions π
LikeLiked by 1 person
wow, after a leg day like this, I would surely be in for some sore legs the next day! Haha! It’s amazing how much exercising you can actually do without joining a gym and just working out with what you got. I use Kayla Itsines BBG guide and except for a few essentials like a mat and weights, you don’t even need to join the qym. Loving your post, thanks for sharing!
LikeLiked by 1 person
Exactly! I am a huge advocate of getting fit without the help of a gym. I love gyms and enjoy working out in one when I can but I completely love being able to do it at home π
LikeLike
So nice to see stairs used for something other than just straight up climbing them! π I love body weight exercises too because they’re free! I’m going to go do some push-ups on my stairs right now – good workout ideas!
LikeLiked by 1 person
Thanks for dropping by! It being free is one of the main reasons I love it too! Go kill those push-ups, girl π
LikeLiked by 1 person
The amount of work you put into each post just shows your dedication to your blog, great routine, I need to pick my lazy ass up and try all of it!
LikeLiked by 1 person
Thank you, girl! I appreciate it a lot. It’s been helping me stay sane! π let me know when you do, fly mama π
LikeLiked by 1 person
You go girl! The thing which I love most is that I don’t have to use any equipment. The effort and dedication can be seen on your face. Oops did I miss out something?? **BEAUTIFUL FACE** π
LikeLiked by 1 person
You are sooo sweet, Vee. You never fail to make me smile! Thank you for your wonderful comment. You are very beautiful as well–inside and out!!! β€
LikeLike
This is so good! Always in need of ideas of exercise that are so easy to do at home when I don’t have much time π the photos are so good too, really useful and inspirinational!
LikeLiked by 1 person
Glad you liked it, girl! Thanks for dropping by! π
LikeLike
You`re really inspiring me to actually start working out regularly. Maybe you can also create a post of what kind of foods to eat or avoid to keep in shape. Great exercises! I hope you keep it up.
LikeLike
My certification is only for Fitness Training so I have very little qualifications about nutrition. However, I do work hand-in-hand with my sister who is a holistic nutritionist. So for now, I just share easy healthy recipes as well as the foods that worked for me and you can see some of them here: https://katrinajeancarter.wordpress.com/category/foodrecipes/
I will definitely keep in mind your suggestion as this isn’t the first time someone mentioned it for me to write about. Thanks, hun!
LikeLike
wooow. Hope I will be able to do one day after my spinal recovery.
https://spinalcordyoga.wordpress.com/
LikeLike
Thanks, Pavani! Sending you good energy and love for your speedy recovery.
LikeLiked by 1 person
That’s so sweet of you katrina π Thank you so much. I am glad that I found your blog π It is sooo nice
LikeLike
Great tips, i use to do this when I would live in a house. xx
LikeLiked by 1 person
These are great tips and suggestions! I am so unfit! I need to do these. We have stairs at home and this could really help me to get back on track…..will update you when I try these out π
LikeLiked by 1 person
Do keep me posted! You can try them on level ground first if it gets too much. Or lesser sets if you really want to use the stairs π
LikeLike
Just like I said on instagram. You are a motivational and you have really creative work out routine. Well done.
LikeLiked by 1 person
Thank you, hunni. I appreciate you. β€
LikeLike
What I like about these exercises is that you don’t have an excuse not to do them. You don’t need a gym or weights just the motivation to get moving.
LikeLiked by 1 person
Exactly–and it costs no money! π
LikeLiked by 1 person
Thanks again. I have a little stairs inside my house so I’m going to try it for real
LikeLiked by 1 person
Let me know how it goes! π
LikeLike
I’m a slacker when it comes to working out. But I’m giving birth soon and will need to lose the pregnancy weight after. Will definitely try these workouts! I’m not keen on going to the gym or buying my own equipment but we do have stairs. π
LikeLike
I won’t lie…I try to avoid stairs at all costs. LOL! And that push-up move facing downwards on the staircase while doing leg lifts??? LAWD!!!!
LikeLike