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 breathing in circulated furnace air is not only “suffocating” but can also leave you out of 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 a great stair workout!
Our first stop brings us to Fox Drive. It boasts 261 steps, which I believe is the most challenging Edmonton stair workout and has 7 landings. For this monster of a workout you’ll need to make sure that you’re in great shape, well hydrated and ready 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.
- 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. Depending on your strength you may do the modified version with your knees down, or the regular version with your knees off the floor.
Increase your speed and run up the 2nd set hitting every step
- Plank 1 minute
This time position yourself in a low plank with your elbows on the ground. Same as with the push you may drop your knees if needed or keep them up.
- Run up 3rd set this time skip a step
- 10 Burpees
The notorious burpees! You have 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 classified as 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 with your knees off the ground, tap your shoulder with your opposite hand, try and keep your hips as still as possible.
- Bunny hops hit every step
- Prisoner squats
Place your 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 into a lunge. Drop that back knee as far as you comfortably can to ensure a good stretch. Proceed back to the starting position by driving your up with 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 ladies and 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 sit up, crunches will do.
- Steady walk down and full body stretch at the bottom
If you’re feeling great and have enough energy, you could try and squeeze in another set!
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’s popular for a reason. On a clear sunny day, it probably has the best view of the city and the North Saskatchewan River. It’s also a great place to just sit, relax and read a book. That’s not what we’re here for, with about 186 steps and 2 significant landings, you better keep your shoes laced if you want to keep pace my friends because here we go!
I’ve designed two workouts here. The 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.
- 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 when you reach the top, walk down to the bottom. Rest 2 minutes and repeat 4 sets
Workout 2: SUICIDES
- Run up 1st flight, back down and do 30 jumping jacks
- Run up entire flight, do 40 jumping jacks at the top, run down all the way to the bottom and do 50 jumping jacks. Rest 1 minute and repeat 4 sets
139TH Avenue and 20th Street
We are headed north for the last Edmonton stair workout, just off Victoria Trail and you’ll end up at a 131 step flight of stairs. Since we don’t have a lot to work with, I will 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 in that time, with little to no rest, and as fast as you can.
After 5 minutes make your way to the top of the stairs, it will bring you to an open field. Perform the following movements:
10x Inch Worms
Keeping your legs straight with a slight bend at the knees, bend at the hips and touch the ground. If you’re not very flexible in the hamstrings, then bend your knees further until your hands reach the ground. Walk forward 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 possible, proceed by walking your feet towards your hands. Maintain great core control throughout the movement.
20 x Lateral lunge walks
Starting with your feet together, step to the side (left or right) if you’re starting with your left then stick 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 into 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.
On your back! Using your hips as the pivot point, stretch out the legs keeping them off the floor and reach the arms above the head. Contracting your abdominals, bend your knees to your chest and lift the upper body off the floor to meet in the middle. The only part of your body that should be touching the ground is your glutes!
Starting with your feet slightly wider than hip distance apart, drop into a squat. Explode out of the squat into a forward jump and land into another squat. Repeat this for 20 jumps!
Start back at the stairs and repeat for 3 sets!
By Clint Cupido – Synchronized Nutrition and Training