Heads up: If you’re local, make sure to read through to the bottom of this post–I’m giving away a bib to run the Falmouth Road Race!
This workout was a no-brainer–I have to take advantage of the stairs in my apartment while I’m here! No equipment is needed and you can get creative–if you don’t have a staircase, you could go outside and replace the stair sprints with hill sprints and just use a bench for the other exercises.
Stair Pyramid Workout
You’ll complete 10 reps of each exercise, then 9, then 8, and so on, finishing with one rep of each exercise. Go through the pyramid circuit as quickly as you can without sacrificing proper form.
Stair Hop Burpees | Start standing about a foot and a half away from the bottom of your stairs. From here, squat down, bringing your hands to the floor. Hop your feet back out into a plank. Hop them back up towards your hands, releasing your hands from the floor and coming upright into a low squat position. From here, hop both feet onto the bottom step, landing in a low squat and quickly jump back down to the floor in your starting position. That’s one rep.
Stair Step Taps (RIGHT) | Start with your right foot on the second step and your left foot on the floor. Squat down, sliding your hips back as you bend your knees. Your goal is to stay this low on the right side throughout the entire exercise. From this starting position, shift your bodyweight into that right heel and tap your left foot to the first step, back down to the floor, to the second step, and back down to the floor. That combo is one rep.
TAP FIRST STEP-FLOOR-SECOND STEP-FLOOR = 1 REP
Stair Step Taps (LEFT)
Stair Push Ups | This is just a traditional push up but with your feet on a step. The higher the step, the harder the push up.
Stair Sprints | Sprint up, jog down. That’s one rep. On the even-rep rounds (10, 8, 6, 4, 2), take the stairs two at a time on the way up. On the odd-rep rounds (9, 7, 5, 3, 1), take the stairs one at a time as you run up.
UP + DOWN = 1 REP
Enjoy your day! I went to see Guns ‘N Roses last night at Gillette Stadium so I’m off to a slow start–totally worth it though! I rarely go to Patriots games because Gillette is such a pain to get to but to see Slash and Axl in person … hell yes I’ll sit in traffic until 1AM.
And before I end this post, I’ve got an exciting giveaway for local readers!
Falmouth Road Race Giveaway
One lucky reader will win:
- Bib to run the Falmouth Road Race August 21, 2016
- 2 Month Supply of Chia Bars and Chia Protein Bars from Health Warrior
- 1 Performance SPIbelt + 2 Race Bib Toggles
Enter using the widget below. Winner will be randomly selected this Friday.