Stair Workout

Stair Workout

Burn more calories and firm more muscles with this 32-minute routine.

Minutes 0 to 3:

  • Warm up with an easy jog up and down. Keep your shoulders back and down and try to gaze straight ahead rather than at your feet.

Minutes 3 to 6:

  • Do 10 reps each of the moved below. Repeat the circuit as many times as you can.
    • Single Leg Hop – facing a railing, stand with right leg on second step from bottom, bend left knee so that left foot is next to right calf. (Lightly holding railing with right hand for balance.) With soft knees, hop down one step, then hop back up. That’s one rep. do 5 reps. Switch sides; repeat.
    • Decline Push Up Leg Lift –
    • Step Up and Down Lunge –
    • Toe Tap – Lie face up at the top of the stairs with your butt at the edge of the landing. Raise legs to tabletop with knees bent 90 degrees; place fingertips behind ears with elbows out to sides to start. Keep knees bent and lower legs so that toes tap first step. Return to start. That one rep.

Minutes 6 to 9:

  • Sprint Up and Jog Down – Alternate climbing one step at a time for one flight, then two steps at a time for the next. Forcefully pump your arms on the way up. (The faster your arms go, the faster your legs can move.)

Minutes 9 to 10:

  • Rest

Minutes 10 to 13:

  • Do 10 reps each of the moved below. Repeat the circuit as many times as you can.
    • Triceps Dip – Sit on second step from bottom with legs long and heels on ground; place palms on third step with elbows bent straight back. Straighten arms to press hips up to start. Bend elbows backwards to lower hips to hover above first step, then press up to start. That’s one rep.
    • Side Leg Lift –
    • Plank Walk – Start in plank position at bottom of stairs with palms on first step. Walk right hand up to next step, then left. Walk right hand back down, then left. That’s one rep. switch sides and repeat.
    • Climbing Lunge – Stand at bottom facing stairs. Step right leg up to the third step, bending knees to lower into a lunge. Step left leg to meet right. That’s one rep. switch sides; repeat until you get to the top. Jog down and continue until you’ve done 10 reps.

Minutes 13 to 16:

  • Sprint Up and Jog Down – Alternate climbing one step at a time for one flight, then two steps at a time for the next. Forcefully pump your arms on the way up. (The faster your arms go, the faster your legs can move.)

Minutes 16 to 17:

  • Rest

Minutes 17 to 30:

  • Repeat minutes 3 to 16

Minutes 30 to 32:

  • Cool down by jogging up and down the stairs.
Women running on stairs

Women running on stairs

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s