This week, we’re using the stairs. So whether you want to hit the Art Museum, use the stairs in your house, or climb aboard the monster stair climber at your gym, get ready to climb. And sweat.
The workout is simple to follow: You’ll complete a set of exercises at the bottom of the stairs (below), then, depending on the length of your flight of stairs, you’ll run up and down either five times (for a long flight like the Art Museum) or 10 times (for a regular staircase in a home). Then, you’ll do the exercises again, and run up and down four times (long stairs) or eight times (short stairs). Repeat the exercises again, do three (or six) sets of stairs, and then two more sets of exercises with two (or four) and one (or two) final sets of stairs in between. So, you’ll end up doing the five rounds of this circuit, total.
BeWOW: King of the Stairs Workout
At the bottom of a set of steps, using the bottom step, do …:
10 decline push-ups (feet on a step, hands on the ground)
10 knee drives on each side
10 tricep dips
10 squats with knee drive and twist on each side (Start with left foot on the step facing sideways and right foot on the ground, and do 10 reps; then turn around and face the other direction, putting right foot on the step facing sideways and left foot on the ground.)
10 plank step-ups
Run the stairs (5-4-3-2-1 for long flights, or 10-8-6-4-2 for short flights)
Audrey McKenna Hasse is the owner of A.M.Fit, a personal training and healthy consultation business on the Main Line. You’ll find her workouts every Monday right here on Be Well Philly.