Lindsey BomgrenCertified Personal Trainer | Founder of Nourish Move Love

stair-climbing cardio workout {+ butt lift}

6 Jul 2016 · 2 min

Watch on YouTube

1:34

In this short YouTube workout video, Lindsey Bomgren of NourishMove guides viewers through a travel‑friendly stair‑based cardio routine designed to raise heart rate and target the glutes. Filmed in a gritty stairwell, Lindsey demonstrates a sequence of six exercises: (1) a standard stair run (up one step at a time, arms pumping, jog down), (2) squat hops (explosive step‑up into a squat for a “booty burner”), (3) lateral runs (sideways stair climbs to work both sides and agility), (4) lunge jumps (alternating lunges with a jump for power), (5) hopscotch‑style steps (wide‑narrow pattern mimicking childhood hopscotch), and (6) a final standard stair run. Throughout, she encourages a high‑energy, “live like you’ll die young” mindset, emphasizes the cardio and glute benefits, and invites viewers to find any set of stairs and follow along.

I'm gonna live my life Like I'm gonna die young like it's never enough Like I'm born to run I'm gonna spend my time like tomorrow won't come do whatever I want Like I'm born to run hi, you guys.
It is Lindsey with nourishmove love, and I am here with a stair workout. I am down in a dirty stairwell, but it's one of my favorite ways to work out, especially if I'm traveling. Find some stairs and get to it. So I'm gonna take you through the exercise. The first one is a standard stair run. So bottom, just running up one step at a time, pumping the arms, and then jog it down. Second one, squat, hops, hoop, and up, exploding up for each step, landing in a nice squat position. It's a real booty burner. Get the heart rate up, all the way up those steps. Back down, lateral run, run up the stairs, sideways, work a agility, walk it down, lateral run up the other way. Gotta work both sides, pump the arms, lunge jump right here, up and up and up. This one. You guys, my legs are so much better right now, I can't even tell you. Holy bananas, does that burn? One more.
How?
That was a burner. Hopscotch. Wide, narrow, wide, narrow, wide, narrow. Just like hopscotch when you were a kid. To the final one. Standard stair run. Run it up and down. And that is your stair work. That's killer.
Even if I break my bones, I'm gonna live.