Stair Workout

July 26th, 2020

Get outside and find some stairs! All you need is a block of 3 stairs to make this workout happen. There are two moves in each circuit and you’ll do each circuit 3 times. 

 Circuit 1

  1. Hopscotch Jump: Standing on ground facing steps, jump onto first step, landing with right foot. Then jump both feet out, landing in a squat on same step. Repeat, jumping to second step, landing with left foot. Continue to top, alternating sides. Walk back to starting position. That’s 1 rep. Do 10 reps. 
  2. Dips and Reach: Sit on bottom step with knees bent, feet flat on the ground. Place hands on edge of step with fingertips pointed forward, then lift butt so it hovers just above and in front of step. Bend elbows to lower butt toward ground. Push back up. Straighten left leg as you reach right hand to tap left foot. Return to starting position. Repeat left. That’s 1 rep. Do 10 reps.

Circuit 2

  1. Bulgarian Lunge: Facing away from steps, place top of right foot on first step. Bend both knees until back knee almost touches the ground. Return to starting position. That’s 1 rep. Do 10 reps. Switch sides; repeat.
  2. Traveling Plank: Start on ground in plank on palms with steps in front of you. Walk one hand at a time up to the first step, then the second, maintaining plank position. Reverse the movement back down to ground, one hand and one step at a time. That’s 1 rep. Do 10 reps.

Circuit 3

  1. Uneven Curtsy Depth Lunge: Stand on first step, facing right. Step left foot onto third step, coming into an uneven squat. Push through right heel and lift left leg, landing left foot on ground behind and diagonal to right foot, coming into a curtsy lunge. That’s 1 rep. Do 10 reps. Switch sides; repeat.
  2. Step Jump with Deadlift Balance: Balancing on right leg, hop up to first step. Hinge at hip, extending left leg behind you and reaching down to second step with left hand. Return to starting position. That’s 1 rep. Do 5 reps, continuing up steps. Turn so right side is facing stairs and do high knees laterally down steps to ground. Switch sides; repeat.

For a demonstration of each move, go to this website: https://www.instagram.com/p/BawKg00Hpxl/?utm_source=ig_embed&utm_campaign=embed_video_watch_again