Stair Workouts

There was a time when I lived close to a college football stadium, and I would occasionally run them as part of my weekly routine.  Now looking back I realize that was one of those things where 'you don't know what you've got till it's gone'.  However, whenever the opportunity presents itself, I fully intend to incorporate some 'stadium stair workouts'.  Here are a few options for that day:

As with any workout, make sure you warm up and cool down properly.  I suggest walking or jogging up the stairs a few times followed by some body weight squats and pushups and you should feel ready to go!

WORKOUT #1

Stair Sprints and Pushup Combo

• Sprint up the stairs
• 10-20 pushups
• Jog down

Repeat 5-10 times


WORKOUT #2

Stair Exercise Varieties

• Walking lunges up the stairs 
• taking 2 stairs at a time, drop down into a lunge, bending the back leg
• Plyo Hops 
• jump up only 1 stair at a time as quickly as possible
• then jump up 2 stairs explosively
• If you are able (be careful on this one) try jumping up 3 stairs at a time
• Wide to Narrow Single Quick Step 
• step out wide one foot at a time on the same stair. Then step narrow or more close together one foot at time on the next step- this is a speed drill)
• Side shuffle 
• facing sideways step up with top foot, and replace the last step with other foot.  Go all the way to the top and then repeat facing other direction)
•  1-leg hops
• lifting one leg off the ground hop halfway up the stairs with one leg and then switch to other leg
•  Skaters
• taking 2 stairs at a time step out wide one leg at a time, in a bounding motion like a speed skater

Try each exercise one after the other in the order suggested.  Try completing 2-4 sets, resting as needed.  For more of a challenge, complete 2-4 sets of each exercise before moving on to the next one.  Make sure to stretch well after completion, specifically your calves, hamstrings, and gluteal muscles.