Monday, October 14, 2013

Stair Workouts

Happy Thanksgiving everyone!!!

I was sick for a week so there wasn't a whole lot of working out going on for me.

One thing I always do, sick or not, is take the stairs. Usually it's the stairs to the sky train. It's not a lot but its better then nothing.

When I workout outside I like to find a good set of stairs and do drills up and down them. When I'm at the gym, the step climber is one of my favourite cardio options. 

Here are some other workouts you can do on the stairs...

Strength Training

(Do as a circuit 3x)

1. Side squat

Works core, back, hamstrings, inner thighs, quads, and calves 

Stand a foot away from the bottom step with the left side of your body toward the staircase. Place your left foot on the second step. Raise your arms above your head and straighten your left leg, letting your right leg come off the floor so you're balancing on your left. Hold for one count. Lower your right leg to the floor, then step down with your left. That's one rep. Do 12 to 16 reps, then repeat to the other side.

2. Spider-man pushup

Works shoulders, rotator cuffs, triceps, chest, core, hips, and glutes

Get in plank position with your hands shoulder-width apart on the second step and your toes on the floor, hip-width apart. Bend your elbows 90 degrees, lowering your chest toward the stairs. Keeping your elbows bent, bring your right knee to your right elbow. Return to plank position and repeat on the other side. That's one rep. Do 12 to 16. 

3. Stair dips with bridge

Works neck, shoulders, triceps, wrists, chest, core, glutes, and legs

Sit on the edge of the second step with your hands on either side of your butt. With your knees bent, position your feet on the floor shoulder-width apart. Slide your butt off the step and bend your elbows until your upper arms are almost parallel to the floor. Press your pelvis toward the ceiling until your torso and thighs are aligned. Return to start. That's one rep. Do 10 to 12. 

4. Rotational reach

Works shoulders, core, and back

Get in plank position with your hands shoulder-width apart on a step. Rotate your body to the right as you reach your right hand toward the ceiling. Balancing on your left hand, reach your right hand under your torso and rotate at the waist. Reach up again. Do the rotation 10 to 12 times, then repeat on the other side.


Find a set of steps—whether at the local high school football stadium or at a nearby park—and run up as fast as you can to get your heart pumping. However long it takes you to get up, take 1 to 2 times that to recover as you come back down before going again. Shoot for 20-30 minutes of stair climbing, which should be about 5-10 rounds.

15 Minute Workout
MinutesWhat to Do
0:00-4:00Warm up by repeatedly walking up and down one flight of stairs; maintain a steady pace.
4:00-6:00Skater 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.
6:00-7:00Squat jumps. Facing the stairs, hop up with both feet and land in a squat. Hold for 2 counts, then jump up to next step.
7:00-9:00Left side cross-steps. Stand with left side facing stairs, left foot on first step. Step right foot in front of left onto second step. Repeat. For a bigger challenge, try two steps at a time.
9:00-11:00Right side cross-steps. Repeat above, this time leading with your right side.
11:00-13:00Step lunges. Step up two steps with right leg, bending knee 90degrees into a lunge; bring hands down to touch step in front of you. Stand and repeat with left leg.
13:00-15:00Power walk up and down as fast as you can.


*Increases your cardiovascular stamina

*Tones your lower body

*Great out of gym workout

*Core Training- strengthens the muscles around your lower back and abdomen

*Burns serious calories

Happy workout!!!

Xoxo- Michelle

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