Name: Playbook - Amanda Christodoulou - Stairwell Conditioning Workout
Uploaded: 2021-01-18T11:49:01.690Z
Duration: 30 min
Description: Stairwell Conditioning Workout

Do you have a stairwell in your building ? All you need here is a flight of stairs and a resistance band. I use a kettlebell here for one exercise, but the weight is optional! This one is intense !

walk up one flight of stairs then back down slowly. Repeat 4 times to wake your body up.

stair warm up

Run up two flights of stairs. Walk back down to your starting floor.

Stairs - straight run

squats ! If you don’t have a KB or weight to hold, do air squats! If you’re holding the KB on one side like I am, switch sides halfway through.

Squats + kb

Walk up two flights of stairs skipping a step each time. Walk back down to your starting floor.

stairs - double step

Attach your band to the hand rail. Stagger your stance and place both hands in the band. Exhale every time you pull the band across your body at a slight diagonal with a small rotation of the hips. Keep the arms straight. 10 on each side.

Banded chops

Start in a squat. Exhale and jump both feet onto the next step. Land in a squat. Jump up two flights of stairs. Walk back down to your starting floor.

Stairs - hops

Attach your band to the hand rail. Swiftly pull the band towards your chest while driving your shoulder blades together behind you. Keep your pace consistent.

banded back pulls

turn to one side. Run up the stairs sideways. Stay on one side for two flights. Switch sides for the next two flights.

stairs - side steps

Lay on your back underneath where your band is attached. Curl your head, neck & shoulders up with both hands on your band. Bicycle your legs. 10 on each leg.

Banded bicycle crunch

Lay underneath where your band is attached. Grab the band with both hands. Connect your heels together on the floor with knees bent and feet flat. Crunch up and bring your knees to tabletop. Pull the band towards your heels.

banded double leg crunch

Stairwell Conditioning Workout

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Maria

Just did a nice long walk around Seattle, went back to my room and just did this work out, perfect time and just what I needed!!! 💕💕💕 love this!!!

Stairwell Conditioning Workout

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