Peak of Fitness

Stay Fit, Keep Healthy

Tired of trying different diets and fads to keep healthy only to be led astray? Learn the best tips and tricks for staying fit and healthy from a reliable source. Registered Dietitian / Nutritionist, Cindy Kleckner, RDN, LD, FAND and our certified personal trainers will be bringing you different health and nutrition tips and exercises each month to help you reach your peak of fitness!


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May 2019

Staircase / bleacher workout:


Can’t get to the gym? Here’s a quick but intense workout to do during your lunch break at work, while you’re at the park or track, or even in your house!


Warm-up:

  • Four minutes of walking (for beginners) or four minutes of jogging upstairs and walking downstairs (for intermediate to advanced).


Warm Up


Bleacher/Stair squat pyramid:

  • Start by doing a wide squat (with your feet more than shoulder width apart) followed by a narrow squat (with your feet slightly less than shoulder width apart) on the first step of the bleacher / step and continue this while moving up for eight steps, followed by a walk back down subtracting one step each time until there’s only one step left.
  • For an advanced exercise, you may carry dumbbells in your hands while performing this routine.                                                 

Bleacher/Stair Squat Pyramid - Narrow SquatBleacher/Stair Squat Pyramid - Wide Squat

Wide Squat                                                                                                                                                                          Narrow Squat


45-second stair step-up:

  • Place your right foot on the first step and drive the left leg up until it makes a 90-degree angle. Switch legs after 45 seconds.
  • Repeat the steps.
  • For an advanced exercise, you may also hold weights while performing this routine.


45 Seconds Stair Step-Up


45-second incline stair plank:

  • Place your hands shoulder-width apart on the bottom step of the staircase or bleachers with your body parallel to the ground and up on your toes.


45 Seconds Incline Stair Plank


45-second stair mountain climbers:

  • Place your hands shoulder-width apart on the bottom step of the staircase or bleachers with your body parallel to the ground and up on your toes. Drive your knee to your chest, alternating legs.
  • For a more advanced exercise, drive your knee diagonally to your chest causing your torso to twist.


45 Second Mountain Climbers


To make the workout more challenging, you can add another round or two of each exercise!


Lauren ZepedaBrought to you by Lauren Zepeda, CPT. To schedule an appointment with Lauren, email her or call 972-489-4246.