Today I want to talk about one of my absolute faaaaavorite exercises: the stair workout! Why do I love working out on stairs so much?
1. It’s an awesome cardio workout
2. It works your quads, calves and glutes (without you realizing it)
3. It’s more exciting than just walking or running
Though I live in Pittsburgh, I’m originally from Canton, Ohio. You know what’s in Canton? The Pro Football Hall of Fame. You know what else is in Canton? THE MCKINLEY MONUMENT. Like, President McKinley. Anyway, I love love love running/walking up and down the steps at the monument because, well, they’re beautiful and there are SO many of them, so I know I’ll get a great workout in even if I only have 20 minutes to spare.
Unfortunately, I have yet to find a set of stairs as grand as the McKinley steps in Pittsburgh, so for now I usually resort to the ones at Schenley Park, though that’s not important for your workout purposes. All you’ll need for this workout is a set of steps and yourself
As for whether you run or walk up and down the steps, that’s totally up to you–do what feels challenging yet comfortable (if that makes sense). For this particular workout, I chose to run up and walk down the stairs, but you can choose to run the whole thing, walk the whole thing, etc.
5 run/walk sets
Long lunge pulses: Place one foot on a step and one food on the ground, forming a lunge position with your front leg at a 90° angle. With the slightest movement, pulse up and down for 30 seconds, then switch legs and repeat.
5 run/walk sets
Calf raises: Stand on one foot and place the other foot behind your ankle. Holding onto a bar, slowly raise up onto the ball of your foot and then lower back down. Do 30 reps on each leg.
5 walk/run sets
Skip every other step: Walk up the stairs skipping every other step.
5 walk/run sets
*The time it takes to complete this will vary depending the number of stairs
Original article and pictures take thealmondeater.com site
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