Try this free and flawless workout for the stairs
If you are a guy or a girl without equipment, you know that after a while, the simple movements of body weight can become a little boring.
Ready to spice up? Look no further than a staircase.
Whether you have a flight of stairs in your home or you live near a park or stadium staircase, this infallible (and free) stair climbing training will challenge your entire body, as well as give you a good dose of cardio.
We have detailed eight possibilities of use of stairs and a procedure of 30 minutes using only the stairs and your weight. Are you ready to step up?
Tip: To avoid slipping or falling, wear athletic shoes with good traction and grip, especially if using wooden or marble stairs.
30-minute routine
Warming up (3 minutes). Walk the stairs taking them one at a time. Climb at a leisurely pace. "Walking" stairs is excellent preparation for stair climbing, as you will wake up all the muscles in your legs - like your quads, your hamstrings, your glutes, and your calves - as well as your hips and your core.
Run the stairs for 1 minute. Climb the pace here, up to the stairs, to continue to relax your legs and make your heartbeat.
Strength and cardio. Perform three sets of 30 seconds each of the movements listed below, with 30 seconds to 1-minute rest between the two. Fill in as many reps as you can in 30 seconds.
Shots
1. All others
Taking the stairs two at a time (one out of two) requires a step that is higher and deeper than one step at a time. And as you always travel forward and up, your core will also work to help stabilize you.
To make:
Start at the bottom of the stairs and climb twice with your right foot, bringing your left foot to meet him.
Immediately, climb two more steps while driving with your left foot.
Repeat this sequence for 30 seconds. Go as fast as you can safely here.
Go back to the bottom of the stairs and repeat the operation for 3 sets.
2. Pushups
Pumps are a full-body exercise, but obviously, require a lot of strength for the upper body. The stairs provide an effective accessory to help you here.
To make:
Face the stairs and take the push-up position.
Place your hands slightly wider than shoulder-width on the first, second or third step, depending on the slope of the stairs and your abilities.
The higher your hands are, the easier it will be.
Keeping a straight line from head to toe, slowly lower your body, allowing your elbows to bend at a 45-degree angle.
Try to reach your chest level, then extend your arms and return to the starting position.
Start with 3 sets of 10 repetitions.
3. Bulgarian squat squat
Challenge your quads and glutes, balance and stability with Bulgarian split squats. By targeting one leg at a time, this exercise will detect muscle imbalances.
In addition, it requires the mobility of the hips. The closer your stationary leg is to the stairs, the more this exercise will target your quads.
To make:
Start at the bottom of the stairs and face about 2 to 3 feet in front of the lower staircase.
Raise your left foot on the second or third staircase so that it is about knee height.
Rest your foot on the stairs and take a lunge position. Lower your right leg keeping your torso straight and your hips straight. Make sure your knee does not fall on your toe.
Extend your right leg, then repeat.
Change your leg after 10 to 12 repetitions.
4. Step-up
The stairs on the stairs are obvious! Targeting your quads and your glutes among the other muscles of the leg, this exercise will not bring only aesthetic benefits - hello, round booty! - it will help you in your daily tasks.
To make:
Start with your right leg. Climb on the third step (or whatever the height of the knee). Push through your heel and bring your left foot to meet your right foot.
If you're up for the challenge, lift your left leg behind you when you're about to meet your right, which will reduce the gluteal. Make sure to keep your hips squared
If you are a guy or a girl without equipment, you know that after a while, the simple movements of body weight can become a little boring.