If you haven't done an outdoor Edmonton stair workout yet, then you should have yourself checked out. Living in Edmonton during the winter months and inhaling circulated furnace air isn't just “suffocating” but can also leave you from touch with the world and Mother Nature. So slap on some kicks, grab your water bottle and breath in the fresh air as you join me at these 3 awesome locations for any great stair workout!
1st Location
Our first stop raises Fox Drive. It boasts 261 steps, which I believe is the most challenging Edmonton stair workout and it has 7 landings. For this monster of a workout you'll need to make sure that you are in great shape, well hydrated and prepared for your legs to take a beating!
A proper warm-up protocol will definitely be needed and be sure to perform the necessary activation techniques to prepare your muscles for this workout.
Let's go!
- Steady walk up the first flight hitting every step
- Perform 15 push-ups on the 1st landing
- When you get to the first landing get into the high plank position. Based on your strength you may do the modified version with your knees down, or the regular version with your knees started.
Increase your speed and run up the 2nd set hitting every step
- Plank 1 minute
This time position yourself inside a low plank with your elbows on the ground. Same as with the push you might drop your knees if needed or keep them up.
- Run up 3rd set this time around skip a step
- 10 Burpees
The notorious burpees! You've options here; you could either go into a full push up or you could only land in a high plank position. Yes, to the cross fitters, it's still considered a burpee even without the pushup.
- Skater step-up the 4th set
- 30 High plank shoulder taps
Another plank position?! In a high plank position together with your knees off the ground, tap your shoulder together with your opposite hand, try and keep the hips as still as possible.
- Bunny hops hit every step
- Prisoner squats
Place the feet at a comfortable squatting position. Place your hands behind your head and squat. Do not let your hands drop!
- Steady walk up 5th set hitting every step
- Reverse lunge off first step
Standing with both feet on the first step, take a step back to a lunge. Drop that back knee as far as you comfortably can to ensure a good stretch. Proceed to the starting position by driving your track of your forward leg.
- Run up 6th set hitting every step
- Mountain Climbers x 50 total
Come on! In a high plank drive your knee towards your chest and repeat. Avoid bouncing the hips.
- Skater step-up last set
- 20 Sit Ups
Last one as well as gents! On your back with your knees bent and feet on the floor and proceed into a sit up. If you cannot do a full crunches, crunches will do.
- Steady walk down and full stretch at the bottom
If you're feeling great and also have enough energy, you could try and squeeze in another set!
2nd LOCATION
EZIO FARONE PARK (111 st and 97 ave)
Every fitness enthusiast and their mother have been to this location for their Edmonton stair workout, and it is popular for a reason. On the clear sunny day, it likely has the best view of the city and the North Saskatchewan River. It is also a great place to just sit, relax and read a book. That's not what we're for, with about 186 steps and 2 significant landings, you better keep your shoes laced if you want to keep pace my buddies because here we go!
I've designed two workouts here. The very first being more advanced and I wouldn't recommend anybody with movement limitations try it. The second is still tough but a lot less impact on the lower body.
Workout 1:
- Single leg hop up first flight, switch legs and hop up 2nd flight.
- Walk down to the bottom and sprint up! NO REST!
- 30 jump squats whenever you reach the top, walk down to the bottom. Rest 2 minutes and repeat 4 sets
Workout 2: SUICIDES
- Run up 1st flight, down again and do 30 jumping jacks
- Run up entire flight, do 40 lunges at the top, run down all the way to the bottom and do 50 jumping jacks. Rest 1 minute and repeat 4 sets
3rd LOCATION
139TH Avenue and 20th Street
We are headed north during the last Edmonton stair workout, just off Victoria Trail and you'll end up at a 131 step flight of stairs. Since we do not have a lot to work with, I'll design a workout that will make the most of your trip out there.
*Set your stopwatch for 5 minutes
- Do as many flights as you can for the reason that time, with little to no rest, so that as fast as you can.
After 5 minutes make your way to the top of the stairs, it'll bring you to an open field. Carry out the following movements:
10x Inch Worms
Keeping your legs straight with a slight bend at the knees, bend at the hips and touch the floor. If you're not very flexible in the hamstrings, then bend your knees further until both hands reach the ground. Walk forward together with your hands until you reach a high plank position, challenge yourself by walking the hands out as far as possible while maintaining good core control. Once you've reached your limit, keeping the legs as straight as you possibly can, proceed by walking your feet towards both hands. Maintain great core control through the movement.
20 x Lateral lunge walks
Starting with your feet together, step to along side it (left or right) if you're starting with your left then keep to the left for 10 steps, then switch legs by stepping to the right for another 10. Stepping to the left, lunge into that leg while keeping your right leg straight. Drop in to the glute and feel the stretch in that area. Proceed back up to the standing position by driving into that left glute, and 'dragging' your right foot towards the left.
V-sits
On your back! Making use of your hips as the pivot point, extend the legs keeping them off the floor and reach the arms above the head. Contracting your abdominals, bend the knees to your chest and lift the upper body off the floor to meet in the centre. The only part of your body that needs to be touching the ground is your glutes!
Frog Jumps
Starting together with your feet slightly wider than hip distance apart, drop right into a squat. Explode out of the squat right into a forward jump and land into another squat. Continue doing this for 20 jumps!
Start back at the stairs and repeat for 3 sets!
