Cardio days or stay home days? The stairmaster workout exercises you’ll read are amazing to tone,shape and lift your tush! The “golden machine of cardio” aka the stairmaster is an answer for you. It’s the machine that looks like a mini-stairway to nowhere town and it is hard.
The best part about the stairmaster is that it helps add to a full booty workout plan to get the best results. Typically, squats and lunges are known as the most effective way to shape the lower body. However, a fat burning aerobic exercise, such as the stairmaster and balanced eating will make a well-rounded work out plan for the booty.
People are so quick to think that running is the best form of cardio, but climbing is even better because it helps build muscle since it’s bearing the weight of your entire body as the muscles contract to pull you above a resting point.
When muscles contract while carrying more weight than normal is what makes the gains real! With each step using the repetitive motion of lifting and the power to lift the leg forward targets quads, hamstrings, glutes, and calves. Now combine the fact that you’re firing off major muscle groups along with burning calories and that will help show off the amazing muscles being built.
Make sure to warm up before climbing those stairs. Sometimes, the different exercises and motions need some getting used to so use a slower speed until you get the hang of it. It’s also smart to do 3-5 minutes of regular climbing before throwing in anything fancy.
Between these exercises walk in normal pace 30sec before going onto next one. After 1 full round jump of and rest 20sec then start all over again. 3 rounds total
SUMO STEPS – Start with the weight and walk for 1min. Drop the weight and walk for another minute.
SUITCASE WALK – Walk 30sec then change hand without stopping.
STEP UPS – Go deep and push off with the leg you have in front of you. 1min Total.
SHOULDER CARRY – Keep one hand on the the handle for balance. Keep elbow high and out!
2 JUMPS 4 STEPS – Exactly as it sounds. Finish of round 1 with 1min 2 jumps 4 steps.
I suggest doing each exercise for one minute and then follow with an ab circuit. For example, do one minute of “skip a step” followed by an ab circuit of 4-5 ab exercises. Take 20 seconds to rest and then do one minute of cross-overs followed by the same ab circuit.
Skip a step:
This is for sure a quad and booty burner.
- Face forward, pick a leading leg and step over two steps.
- This means that there should be one step in between your back leg and leading leg.
- Make sure to carefully switch leading legs halfway through the interval in order to give muscles equal working time.
- Squeeze through the glute when pulling back leg up and press through the heels to activate the booty even more.
This is for the medial glute aka the outside of the hips as well as quads.
- Start by turning sideways and being steady.
- Hold the middle bar for balance and cross outside foot over the inside foot onto the next step.
- Continue that and make sure to switch sides.
Wide and Narrow Squat Jumps:
This one is always the hardest for me. It is absolutely killer. Take the speed down a couple notches, but no worries.. Heart rate will speed up.
- Place feet into a wide stance on step.
- Then squat down as low as possible, place weight in the heels, and jump to the next step.
- When jumping to the next step, bring feet together into a narrow stance.
- It is important to squat as you land in the narrow stance to absorb the impact.
- Then, jump up to the next step into a wide stance.
- Keep going, narrow, wide, narrow, wide, etc.
- It’s a good idea to hold the railings.
Kick backs with resistance band:
This is good for lifting the booty and quads. This is an incredibly effective stairmaster workout move.
- First, step onto a step while holding a resistance band.
- Place resistance bands where you need to (depending on size of resistance band).
- Step up with leading leg and lift the back leg up.
- Make sure to keep a tall back and to hold the lifted leg for one second.
Get ready quads, hammies, and calves. Everyone has their own way of starting this one. Personally, I take a few steps facing forward and then very carefully maneuver myself to face the other side.
- Hold the railings, lower the speed and then proceed to simply step one at a time.
- It’s just like regular climbing on the stairmaster — just facing the other direction.
- It can take a couple tries to get used to.