This (killer!) stair workout defines your legs, butt and waist –

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When it comes to working out, there is equipment that can work all of these parts of the body. This is the case with the ladder, a device that wins the audience in weight training rooms. It’s easy to use (even for beginners) and, with the right training, can provide many benefits for your little body. Just be careful with your posture when going up and also the way you step – it can really determine the parts of the body being worked on.

In the following workout, you’ll learn a combination of different step types to draw out your butt, waist, and leg muscles. Tip: During warm-up and cool-down time, take each step as if you were walking up a flight of stairs. Throughout the other stages of the workout, you can increase (or decrease) the intensity – whatever is most comfortable for your body -, alternating the speed at which you step.

1. Double step: bet on the famous two by two and with the legs always alternating. This will work your glutes and hamstrings.

2. Leg lift step: place your hands on the side rail for balance and kick back with your right leg. Keep the leg elevated for one second. Then repeat the movement with your left leg. Tip: keep your leg straight, be careful not to hunch your shoulders, and don’t worry about the height of your kick.

3. Single step: climb each step as if you were walking on a normal ladder. Try to keep your hands at your sides to increase the challenge of the exercise.

4. Cross step: cross one leg under the other and do the movement on the side.

Accelerate the steps…
Duration: 30 minutes.

00:00-3:00: Single step, level 3 of the stairs. 3:00-4:00: Double step, level 6 of the stairs. 4:00-5:00: Step with leg lift, ladder level 4. 5:00-6:00: Single step, level 7 of the stairs. 6:00-8:00: Right and left side cross-step (60 seconds each side), ladder level 4. 8:00-9:00: Single step, ladder level 9 or higher – if you can handle it. 9:00-10:00: Individual step in the recovery phase, level 3 of the ladder.

*Repeat the series 3 times. Then do 3 minutes of single stepping on level 3 of the stairs to slow down.