March 26, 2017


Many people find that due to time constraints and busy schedules they are having to squeeze in workouts when they can, and wherever they can.


Here is a little stair workout which can be done at home, outside, or at the gym. 


Repeat each circuit 3 times


Circuit One

Repeat 3 Times

1. Stair Sprints x 5 - Run up and walk down. 

2. Push Ups x 10 - Incline or Decline whichever you feel more challenging.

3. Split Squats x 10 each leg - One foot on the bottom stair and the other on the ground. 

4. 1 minute Plank at the top of the stairs. 



Circuit Two

Repeat 3 times 

5. Step Taps x 30 seconds - Alternating shoe/stair taps on the bottom stair.

6. Mountain Climbers x 10 each leg - Hands on the bottom step bring knee to elbow, alternating sides. 

7. Calf Raises x 20 - Standing on bottom step drop and raise heels.

8. Tricep Dips x 10 - Hands on bottom or second step and lift and lower body towards the stair. 


Circuit Three

Repeat 3 times 

9. Stair Sprints x 5 - Run up and walk down. 

10. Stair Jumps  x 10 - Standing in front of the bottom step jump with both feet up to the next step. 

11. Side Step Ups x 10 each side - Stand sideways and place one foot on the second from bottom step and then lift opposing knee towards the ceiling. 

12. Glute Bridges x 10 - Lay with back on the floor feet on the step, lift and lower hips towards the ceiling.



Give it a go and let me know how you get in your workouts!

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