How to get a great workout on a staircase
I love being able to create a great sweat with whatever is around me. That way, I can’t use the excuse that I didn’t have the right equipment or I couldn’t get to the gym and….that was why I didn’t workout. Do you ever find yourself in that boat? Well, look no further than the closest set of stairs to help you out! I am not just talking about running or walking the stairs… there are many more fun things to try.
I have blogged about How to make stairs your friend before, but this is the next level.
In this case, I used a set of stairs at a local park and my client Andee to demo a few of my favorite moves. There is magic in threes, so try each grouping of up/down exercises three times before moving onto the next grouping.
Give this a whirl:
BEAR CRAWL (down)
This is easily the hardest exercise, so let’s get it out of the way first. If you aren’t familiar with bear crawling, it is simply crawling on your hands and feet. Try it on flat ground first, and then be sure to leave three-ish stairs between your hands and feet as you head down the stairs. Everyone who has tried this decreases the space between their hands and feet, and that’s when you feel like you are going to tumble. No one ever has! Don’t forget to breathe!
STAIR CRAB (up)
Place hooked thumbs and palms on 2 or 3 stairs up, and bring your right foot next to your hands, and then your left foot. Don’t lift your hands off the stair until both feet are next to your hands, and you can also try straightening the legs first before you move your hands for a nice quick hammy stretch.
TWO FOOT HOPS (down)
Break down into a nice squat, and take off with both feet to land one step down at a time. Use your hips rather than your knees to be the shock absorber as you descend and land in a squat. That’s why you start and finish a hop in a squat. That protects your knees.
FROG HOP (up)
Place both hands 1 or (preferably) 2 stairs up, lean forward, and take off like a little frog with both feet landing the hop next to your hands in a deep squat. Repeat to the top of the staircase!
KARAOKE (up and down)
This is your favorite grapevine exercise that allows for some lateral movement in a dynamic environment.
STORK WALKS (down)
In the previous blog about making stairs your friend, I utilize this exercise going both up and down. You simply pick one knee up and almost bring it almost to 90 degrees in line with your hip, feeling your hip flexor in the front of the crease of the hip. Step down, and lift the opposite leg. Continue alternating!
CRAB WALKS (up)
Now let your stomach face the sky, and you are crab walking up the stairs with your fingers pointing down the stairs. You should feel your triceps a lot!
There are plenty of other exercises to play with on the stairs, so let me know in the comments below your favorite! Thanks and have fun! 🙂