Stair Crazy 3 Workout Guide | Staying Fit at Home

Stair Crazy 3 Home Workout Guide

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Stair Crazy 3 Workout Guide at Home

We understand the importance of fitness, health and exercise and that’s why we’re encouraging everyone to keep working towards their goals whilst at home. At Xercise4Less Gyms, we’ve put together a number of home workouts that will help each and every single one of you focus on your fitness whilst at home, despite our gyms being closed on Government instruction from the 20th of March 2020. Smash those fitness goals, kickstart your fitness journey and join our fun and inclusive fitness community.

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

What Is a Stair Crazy 3 Workout?

A stair crazy routine is a full body workout that introduces the use of the stairs in your home to help you burn calories and tone your body. Make the most of being stuck indoors during this lockdown and use what you have around you to your advantage. This is the 3rd and final workout in the Stair Crazy serious so be prepared for a serious burn. Your legs will feel like they want to give in at some point but keep pushing and give everything that you’ve got to finish the workout. Stair Crazy 3 will help you to lose weight, burn body fat and tone your body all at once. Ready? Let’s go!

What You Need For a Stair Crazy 3 Workout

This workout guide was designed to complete at home so we’ve tried to keep the equipment to a minimal. You only need to use your stairs for this exercise and nothing else; the rest of the exercises are bodyweight exercise that you can do in the comfort of your own home regardless of training experience and fitness ability.  

Exercise 1: Stair Climb

Start off this workout routine by standing at the bottom of your stairs. You’ll need to climb the stairs for 1 continuous minute so make sure that you set a timer going and keep track of your work time. Walk or run up and down the stairs to alter the intensity of the workout but just be careful not to injury yourself. Once the minute is up, move onto the next exercise.

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 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 2: Mountain Climbers

Get into a press up position and rest your bodyweight on your hands. Start performing the reps by pulling your left knee in towards your chest. Get back to your original position and then bring your right leg in towards your chest. Keep alternating legs until you’ve completed all of the reps. The faster that you can perform these, the better the results.

Repeat 4 sets of 30 reps with a 15 second rest between each set.

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Exercise 3: Stair Climbs

Back to those stair walks. After you’ve climbed the stairs for 1 minute, move onto the next exercise.

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 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 4: Back Raises

For this next exercise, lay flat onto your stomach with your legs out straight. Stretch your arms out in front of you and perform your first rep by lifting your chest off the floor and working your back. Try not to overextend as this could cause an injury to your back.

Repeat 4 sets of 30 reps with a 15 second rest between each set.

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Exercise 5: Stair Walks

Another round of stair walks – it might start getting difficult now but don’t give in! After you’ve climbed the stairs for 1 continuous minute, move onto the next exercise.

Try the workout

 *Check out ALL of our @Home Workout Guides*

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

Exercise 6: Table Press Ups

Before performing this, make sure that your table is pushed up against a wall so that it can’t slip or slide as this could cause an injury. Once you’ve done this, stand about a metre away from the table and lean forward so that your hands are on the table. Push yourself up from the table, hold for a second and lower yourself back towards the table.

Repeat 4 sets of 30 reps with a 15 second rest between each set.

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Exercise 7: Stair Walks

Back to those stair walks. This is your final set of stair climbs though so give it everything that you’ve done. After your last minute, move onto the next exercise. Only two to go!

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Exercise 8: Jumping Jacks

Start with your feet together and your arms by your side. As you jump, your arms need to go into the air above your head and your legs need to be shoulder width apart. Challenge yourself with this exercise and see how many jumping jacks you can complete within the timeframe.

Complete 1 set of 60 seconds work followed by a 30 second rest.

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 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 9: Jumping Jacks

This might be tough but it’s your last exercise so after this it’s all over. Repeat those jumping jacks for another minute and then you’re all done. Success!

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Watch Our Personal Trainer Video:

Not sure how to perform each exercise? Want someone to coach you through each movement? Watch our Personal Trainer Callum as he guides you through this full Stair Crazy 3 Workout.

Stair Crazy 3 Workout Guide Summary:

Goal

 

Get Fit

Equipment

 

None required

Fitness Space

 

Stairway

Level

 

Intermediate

Duration

 

35 minutes

Days per week

 

3

Cycle Duration

 

1 Weeks

Repeat

 

Once or twice a day

Xercise4Less Home Workout Guides

We have split our at home or at the gym workouts into a number of different focuses meaning that you can target different areas of your body throughout the week in a range of different style workouts. We aim to switch up these workouts each week. Whatever your goals and however you usually spend time in the gym, take this time to embrace something new and stay on track towards your current fitness goals.

Try our Stair Crazy 3 Home Workout by signing up to our exclusive member community today and get access to our motivational member forums, insider nutrition tips and much more!

Don’t Postpone Your Goals; Get Fit and Strong at Home

Being at home can still have a positive impact on your fitness journey. If you’ve got fitness goals you want to achieve, follow our home workouts and still make encouraging steps towards smashing those goals. All of the exercises that you find in our Stair Crazy 3 Workout from home can be performed in the comfort of your home or back in the gym. You can access the workout wherever and whenever you like from your phone, laptop or smart device.

Home Workout Safety Information

Before following the workout, make sure that you have enough space to perform movements freely to prevent any injury. If you need a piece of furniture to perform an exercise, make sure that it can stand your weight and that the movement feels comfortable. If you’re struggling, please switch the exercise for something that feels more natural. There isn’t much different in terms of safety when it comes to home workout vs gym workouts; just practice correct form to stay safe and prevent injury.

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Join our fun and inclusive fitness community

During this difficult time, we’re encouraging people to come together. Focus your love for fitness and the gym into our new series of home workouts that still allow you to work towards your goals and health in the comfort of your own home. Share your workouts with us and show us how you’re using this time to continue on your fitness journey with Xercise4Less Gyms. Once you’ve repeated the exercises at home and built up confidence, make a visit to the gym once we’re back open and use our wide range of quality equipment and facilities to improve your strength further.

All Xercise4Less Gyms provide members with access to a range of top quality kit as part of our great value gym memberships, including:

  • Private and self-contained Female Only gym zones for female members
  • Over 400 pieces of gym equipment for beginners to bodybuilders
  • Dedicated cardio and free weights training areas to build up your fitness
  • Motivated Personal trainers to help you achieve your health ambitions
  • Free weights ranging from 2kg to 75kg to build up your fitness
  • Wide range of resistance machines for toning and building muscle
  • Strength training apparatus like Olympic lifting platforms and squat racks for power lifters
  • Great selection of weight plates and cable machines for weight training
  • Large fitness studio perfect for stretching or creating custom mini cardio or light-weighted circuits with boxes, barbells, mats and plates
  • Purpose-built spinning-area with 30 spin bikes
  • Full-size boxing ring, MMA cage and punch bags in our amazing combat zone

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