No Gym?
Take advantage of the great weather, and get outside.
All you need for this workout is a flight of stairs and a kettlebell.
More than likely, you have a set of stairs close to you that you can utilize for this really great workout.
I do it at at local community college stadium – but any good size flight of stairs that takes around 10-15 seconds to run to the top will work.
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Kettlebell Stairs Workout
Do three sets of each exercise (beginner) or five sets (advanced)
PAIR 1
— Single Step Stair Run – 3-5x (sprint up / walk down)
— 2 hand KB swings – 3-5x 15 (do at the bottom of the stairs – after each sprint)
PAIR 2
— Double Step Stair Run – 3-5x sprint up / walk down
— Push Ups – 3-5x 10 reps (at the bottom of the stairs – after each sprint)
PAIR 3
— Single Step Stair Run – 3-5x sprint up / walk down
— V Sit Hold – 3-5x :30 (at the bottom of the stairs – after each sprint)
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WARNING #1: this workout may humble you 🙂
You think your legs are strong and you have a strong cardio foundation, and then you get to the middle of the workout, and you think, “WHAT?!?”
WARNING #2: The following day, you’ll want to leave extra time to get up from your chair, couch, or toilet 🙂
Hope you love this workout. It’s perfect for getting outside and getting your sweat on this summer.
Take the next step to awesome workouts like this ALL summer long here:
==>> No Gym? No Excuse! – “Freedom from the Gym” sale
And here’s to your continued success!
– Forest Vance
Master of Science, Human Movement
Certified Personal Trainer
ForestVance.com