Stairway Band Power Hour
A session made for outside, in a park or on a path.
The workout
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Band Step-Up Drive Press
4 × 10 reps each side · 40 s rest
Loop band under the stair and over shoulders, step up onto the stair driving knee up against band tension.
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Band Resisted Stair Sprint Climb
4 × 30 s · 30 s rest
Anchor band behind you, climb steps quickly against resistance keeping chest tall.
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Band Seated Step Row
3 × 12 reps · 30 s rest
Sit on a low step, anchor band around feet, row elbows back squeezing shoulder blades together.
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Band Elevated Glute Bridge Pulse
3 × 15 reps · 30 s rest
Shoulders on a step, band across hips, drive hips up and pulse at the top.
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Band Lateral Stair Walk
3 × 30 s each side · 25 s rest
Band around ankles, sidestep up and across steps keeping tension constant.
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Band Standing Stair Chest Press
3 × 12 reps · 30 s rest
Anchor band to railing, press arms forward at chest height standing on the step for stability.
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Band Split Squat Hold Pulse
3 × 10 reps each side · 35 s rest
One foot on a step behind you, band across shoulders, pulse gently at the bottom of the split squat.
Want it different today?
In Yafa you can change this workout with a sentence: “make it shorter”, “no jumping” or “my knee is sore”, and it is rewritten for that. Or describe a workout of your own in your own words. The app calls each move out loud and tells you when to rest, so the phone can stay in your pocket.
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Also in: Resistance band workouts