Climb To The Top: A Stair Workout

This workout requires stairs. If you know of a park, stadium, or have access to a building with flights of steps take advantage of this sweat jerker.

Complete each of the tasks below in the order that they are listed. Be careful to place your entire foot on the step and proceed with extreme care since workng out on steps increase the risks of injury.

Workout with stairs .
Photo Credit Kane Skennar/Digital Vision/Getty Images

1. Single Step Climb– For 5 continuous minutes climb your stairs making sure that your foot touches each step. In other words do not skip a step. If you have a shorter flight of stairs just climb to the top and walk down continuously until the time is up.

2. Step Lunge: For 1 minute Step up with your right leg bring your left leg up to your chest (like a single leg high knee) and return it back to start. Continue to keep your right leg planted while bring your left knee up to your chest and back. You should feel the burn on the leg thats not moving.

3. Repeat the Step Lunge with the opposite leg for one minute

4. Double Step Climb- For 4 continuous minutes climb your stairs making sure that you skip every other step.

5.  Double Foot Stair Hop: For 1 minute Stand in front of one step with both feet planted together and hop up (both feet move at the same time) onto a second step and back down to the first step. Repeating as fast as you can (without being reckless) until the minute is up.

6. Fast-feet: Start with one foot at the base of the stairs and one foot on the first stair. Switch your feet over. Try to keep the weight on the back foot so that the front foot just lightly taps the first stair. Do this for time as a heart rate raiser.

7. Single Step Climb- For 3 continuous minutes climb your stairs making sure that your foot touches each step. In other words do not skip a step. If you have a shorter flight of stairs just climb to the top and walk down continuously until the time is up.

8. Stair Squat- Step up with both legs onto the first step and Do one full squat ( Keep your knees behind your toes and your head up). Continue to the 2nd step and do 2 full squats. Go to the 4 th step and do four full squats. Do 5 full squats on the first step  …(you see where I am going). Continue this until you get to 10 steps and 10 squats.

9. 4. Double Step Climb- For 4 continuous minutes climb your stairs making sure that you skip every other step.

10. Complete a plank for one minute good luck.

 

FOR A KRAZY CHALLENGE: Repeat the entire thing

 

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