This workout is perfect for outdoors or indoors – if you are outdoors, find a local high school stadium or even a building with a large flight of stairs (I have a church in my neighborhood that has a great flight of cement stairs I use). If you are indoors, use the stairs in your house, the flight of stairs that leads up to your apartment, or even the stairs in a hotel. There is no excuse to not try this workout!
For this workout, I used a flight of stairs that had 20 stairs. If your has less stairs (i.e. only 10), double the time or reps of each exercise for a killer workout!
Want to push yourself? I have included challenge exercises to try if you are an experienced stair climber! Please Click “Next”or “Open”To Read More Warm-up:
Walk up and down flight of stairs 5 times.
Jog up and down stairs 5 times (if you have knee problems, just walk back down the stairs). Push yourself: Sprint up and down stairs 5 times. Skip A Step:
Walk up the flight of stairs, climbing two steps with each step.
Quickly walk down the flight of stairs.
Repeat 5 times. Push yourself: Run up the steps, two at a time. Jog back down the steps. Side Step Ups:
Turn your body perpendicular to the step, so that your right foot is closest to the steps. Step up onto the step, bring your left foot up, and then step back down to the ground.
Repeat 15 times, then switch and turn, stepping up with your left foot. Push yourself: When you step up, climb two steps instead of one.
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Hop Ups:
With feet shoulder width apart, start on the ground and hop up onto the step in front of you. Repeat and hop up the entire flight of stairs, using your arms to help propel you onto the next step.
When you get to the top, walk back down. Repeat three times.
Push yourself: Hop up the stairs as fast as you can with no breaks on each step.
Calf Raises:
Step up on to the bottom step with your heels hanging off the edge. Raise your heels up and down, going as low as you can. Repeat 30 times.
Two Up, One Down:
This one is a little tricky at first, but as soon as you get the hang of it, it’s pretty fun. See how fast you can do it after practicing it once or twice.
Walk up two stairs, then come back down one. Repeat until you reach the top. Do this twice.
Push yourself: Do this as quickly as you can.
Squats:
Turn around with your back facing the flight of stairs. Squat as low as you can (try to get your bum to barely touch one of the stairs). Repeat 30 times.
Push yourself: Make these power squats, adding a little jump at the end of each squat. Try to jump as high in the air as possible.
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Skater steps:
Stand facing stairs. Step right foot to the right side of first step. Push off of right foot and step left foot to the left side of next step. Continue up, alternating sides.
Repeat two times.
Push yourself: Do these as fast as you can.
Static Lunges:
Facing the flight of stairs, keep your left foot on the ground and lift your right foot up on the steps (try to skip a step if you can for a more difficult lunge). Do 15 lunges on one leg and 15 on the other (30 total).
Power Walk:
Walk up and down as fast as you can. Repeat 3 times.
Advanced level: Sprint up and down as fast as you can.
Repeat the entire circuit (minus the warm-up) at least two times. If you want to push yourself, go for three times!
