Stair/Stadium Bodyweight Bootcamp Workout

Stair/Stadium Bodyweight Bootcamp WorkoutGood morning, party people! I’ve got a lot more to share from my Stitch Fix & LUNA vacay in San Francisco, but I figured I’d break it up with a good ol’ workout post. You can take this one outside or stay indoors, all you need is a staircase/stadium/stairmaster and your bodyweight. Enjoy!

Stair/Stadium Bodyweight Workout

This workout is made up of four mini circuits. You’ll complete three rounds of each circuit before moving onto the next. This workout can be done outdoors or inside—wherever there’s a set of stairs—think stadiums, parks, even your gym’s stairmaster.

Stair/Stadium Bodyweight Bootcamp Workout

Circuit 1 (complete 3 rounds)

  • Run Up & Down Stairs
  • 10 Push-Up Burpees: Regular burpee, but do a push up at the bottom. The sequence will go: squat down, hands on mat, jump back into plank position, push up, jump feet back up to hands, stand up into squat position, jump up with arms overhead.
  • 10 Plank Jump Jacks: Start in a plank position. Jump both feet up towards your hands. Jump them back into plank position. Jump feet apart (like a horizontal jumping jack) and then jump them back together into your starting plank position.

Circuit 2 (complete 3 rounds)

  • Run Up & Down Stairs
  • 10 Walking Lunges: Step forward into a lunge, bringing both knees to 90 degrees. Walk forward, bringing back foot in front, sinking right back into a deep lunge.
  • 5 Two-Footed Long Jumps: Once you’ve traveled forward with your lunges, turn around and do 5 long jumps back. Squat down, leap forward as far as you can, pushing off both feet. Land two-footed, softly into a squat position. Cock your arms back and go right into your next jump. The goal is to travel forward in the air as far as possible with each jump. Don’t hold back!

Circuit 3 (complete 3 rounds)

  • Run Up & Down Stairs
  • 5 One-Arm Down Dog Push Ups (each side): Start laying on your stomach, feet a little more than shoulder-width apart, left hand behind your back, and right palm flat on the ground. Push yourself into an up-dog position with your right hand. Lift the rest of your body off the ground as you raise your hips and pull them back and up into a down dog position. Reverse the movement back to starting.
  • 10 Triceps Push Ups: This is a normal push up, just keeping your elbows glued in tight to your body. Hands should be stacked directly under shoulders instead of a wide stance, targeting the triceps rather than chest.

Circuit 4 (complete 3 rounds)

  • Run Up & Down Stairs
  • 10 Side Plank Lifts with Knee Crunch (each side): Start in a side plank position. Lower your hips towards the ground, and then lift upwards into plank position. From there, crunch the top knee into the top elbow. Extend back out, lower hips, repeat.
  • 10 Full-Body Knee Hug Crunches: Start laying on your back, legs extended and hovering, arms outstretched overhead (shoulders lifted off ground, core engaged). Do a full body crunch, lifting your torso and crunching in your knees so that you can hug them. Extend back out, lowering onto back.

Stair/Stadium Bodyweight Bootcamp WorkoutWEARING | tank: LF // bra: c/o Forever 21 // leggings: Ellie (use code nicoleperr20 to get 20% off your first order!) // sneakers: Nike 

Part two of my #StitchFixLUNAVacay recap coming at you tonight!

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Comments

  1. This looks awesome, I cannot wait to find some stairs and try this out!

  2. This looks like a good one! That one-arm down dog pushup is a tough, but good.

  3. This looks so awesome. Are you at Castle Island?!

  4. love that last photo of you!!

  5. I love a good stair/ lunge combo workout!! Thank you for sharing 🙂

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  6. This looks like such a challenging workout! Burpees are my least favorite! lol

  7. I love running stairs, so this is right up my alley (even though I only have the two flights of stairs in my home to use)! Thanks for sharing, can’t wait to try it this summer!!!

  8. what’s the time/distance on the stairs? i am SOOOOOO looking forward to this one!

    • The winding stairs I used were 56 steps with short flat portions in between sets of 8 steps. The workout is totally customizable, but if you’re using a normal home’s flight of stairs, maybe run up and down them twice instead of just once. 🙂

  9. Looks like a great workout! I love getting outside for circuit training when I can!

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