Tag Archives: Bootcamp

Home Stair Workout

Home Stair Workout
Home Stair Workout
Ok…I know by now everyone is missing bootcamp. Here’s a stair workout you can do at home and with just a little bit of extra weights you can turn it into a full body session. You will need a set of stairs, a set of weights, and a timer.
Always warm up by doing some cardio and mobility drills first.

Step one, put your warm up music on….”I’m sexy and I know it”. 🙂
Step two, make your way through the following:
30 sec jumping jacks
30 sec high knees
30 sec butt kicks
10 forward lunges, sinking low and getting a good hip flexor stretch
10 side lunge touchdowns
10 squats
Arm swings front to back, or dislocations
15 scap pushups

Now you can start your workout. Set your timer for 40 sec. In between each timed strength movement, you’re going to run your stairs times. There is not rest until you’ve completed the whole circuit….so do your best to catch your breath and keep going. Remember never to sacrifice form for reps.

Run stairs 6 x

Feet elevated on a stair – pushup, 40s

Run stairs 6x

Bent over Row – maintain a flat back and rest your lower back if you need to, 40s

Run stairs 6x

Squat & Press, 40s

Run stairs 6x

Med ball around the world, 40s – if you don’t have a med ball you can hold a dumbbell end to end

Run stairs 6x

DB or Kettlebell Swing, 40s

Run stairs 6x

With dumbbells in hand, Walk up the stairs two at a time like you were doing a high knee step up. Single stairs walk down.

Runs stairs 6x

Rest for water and repeat 2-3 more times. Don’t forget to stretch.

Some notes: Safety is always first, so make sure you have shoes on, be careful coming down the stairs, take them one at a time. If you don’t have dumbbells you can use kettlebells, (or go buy some :p ), You can use a med ball to add weight to the stairs. Your pushups can be done on an incline if decline is too hard, or flat on the ground on your knees. The stairs are based on about 12 stairs. If you have more than that, you can decrease from 6 to 4x, if you have less, you can increase to 8-10x up.

Sixty Days to Sexy – Home Bootcamp Workout Series

21 Day Rapid Fat Loss – Deep Thoughts

I wanted to discuss a few things regarding the Rapid Fat Loss Program, mainly results and adherence. First of all, results after one week have generally been pretty good, although all over the place….I am not surprised by any one individuals results so far….I can usually look at a person and how they move and then with one or two questions determine what exactly they are doing wrong with their diet and what needs to change in order to see change on the scale. Let me break it down somewhat for you so you’re not freaking out about results so far:

  • If you already workout consistently and have lots of bodyfat to lose, your diet is key and probably your number one obstacle to success. So be diligent in following what’s laid out for you for the most success
  • If you started this program eating “healthy” and did only cardio…you may gain weight but lose inches (which is GOOD!) because weightlifting creates inflammation and your body holds on to more blood volume and fluids. And “healthy” doesn’t necessarily mean in the right portion size or macronutrient breakdown
  • If, when you started this program, you were not exercising at all and eating whatever you wanted, then you will likely lose a ton of weight (some of which is water, make no mistake) and inches.
  • If you are already lean, already a gym rat, already do a lot of cardio and/or weight lifting AND you already eat a perfect diet….or some combination of that…then you are not going to see a big change on the scale….so don’t expect 5lbs on the scale in one week like everyone else. You have the least amount of fat to lose and you’re already the most athletic and nutritionally balanced of the group. So knowing you’re already doing everything right and seeing a 1-2lbs drop on the scale in the first week is FANTASTIC progress. It’s going to be harder for you to see numbers change so little ones mean big progress. You may also notice a body composition change depending on what you were doing before…tighter abs, leaner legs, tighter looking arms….all good!

Ok…so that covers results….now on to adherence. I had a bootcamper, doing the Rapid Fat Loss, make this comment in class while we were in discussion about the program: “It’s amazing how many people want a program laid out for them but then they want it all changed”

That’s exactly true and the very reason why I don’t run these programs more often. Because everyone wants everything laid out for them so they don’t have to think and they’re all willing to throw their hard-earned money at it and then they want to know how to change it so they can eat this or eat that or workout on this day or do this activity. Guess what….you can’t have your cake and eat it too! Plain and simple.

Losing weight is one of the simplest things to do….it’s all human physiology and YOUR body runs exactly the same as every other body, you can’t change that basic physiology, even if you have a hormonal issue, it’s still just basic physiology….and yet losing weight is one of the hardest things to do because it takes so much discipline…no one wants to step outside their comfort zone and get shit done. You can not do what you’ve always done and expect to get different results.

So….stop trying to change a perfectly balanced and perfectly laid out plan and just follow it. Don’t change your meals. Don’t mix and match foods. Don’t change your meal composition. Don’t add foods that aren’t on the list because you’re bored of your meals. Don’t train on your low days when you’re not supposed to. Don’t cheat on your meals to compensate for the fact you trained on your low day. Don’t train without eating breakfast first and expect to feel great or train as hard as you need to. Stop trying to have your cake and eat it too.


Book your class online at mindbody: 


Bootcamp for the Boys

Bootcamp For The Boys

Why does every other bootcamp say women’s only? Perhaps it’s because they only do girly exercises or use little pink dumbbells or perhaps its because the girls are intimidated by the guys. Not at Strength Powered Fitness! Our girls can hang with the guys. We do pullups and squats and deadlifts and we use real weight. We challenge you to keep up with us!

We focus on strength and conditioning in every class. You will work hard and you will sweat your ass off like never before. Sign up for a free class and check it outself.