The ultimate stair stepper!

It’s no big secret, I LOVE to run…But I will be honest with you, it does get rather boring from time to time, which is why I add stair runs into my weekly workout routine.  It sounds rather frightful at first, but it is rather simple and if you follow these steps you will soon agree that this is an awesome kick but workout – literally!

  1. Start with a mild warm-up of a fast walk or a slow jog for about five to ten minutes on a flat surface.  Then stretch…Not before!  Focus on stretches for your quads, gluts, hamstrings and calves.  Make sure to hold each stretch for at least 30 seconds.  No bouncing or ballistic stretches; stretching should be done light and easy and should not cause pain.
  2. Then proceed to the stairs.  For your first run to the top take it slow and steady and climb at an even pace up and down one flight as many times as you can in a 1 minute time period.  Make sure to hit every step on the way up as well as on the way down.  The goal of the first interval is to prepare for more intense intervals, not to set a new record. – Rest thirty seconds then proceed to the next interval.
  3. For your second interval you want to lunge up the stairs skipping as many steps as your leg length will allow you to skip.   When you get to the landing, quickly descend one step at a time and go again as many times as you can in 1 minute.  Hold onto the rail if you need to. – Rest thirty seconds then proceed to the next interval.
  4. For your next interval, hop up one step at a time with both feet at the same time as quickly as you can to the top of the landing, walk back down quickly  and then go again as many times as you can in a minute. – Rest thirty seconds then proceed to the next interval.
  5. For this next interval you’re going to run up the stairs as fast as you can and hit every step on the way up and on the way down.  Do as many as you can in one minute. – Rest thirty seconds then proceed to the next interval.
  6. Now here is where it gets fun!  For this interval run up as fast as you can skipping a step on the way up but hitting every step on the way down.  When skipping steps you might find yourself creating a sort of side-to-side skating motion on the way up.  This is fine and even desirable and will really help build your quads, just make sure you hit all the steps on the way down. – Rest thirty seconds then repeat intervals 2 through 5 three more times!

If you do each of these drills for one minute with a thirty second break between each interval and repeat a total of four times this will be roughly a thirty minute workout.   Good Luck, and if you try this workout, please post your thoughts here on my blog.

 

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To Your Continued Success,

JJ Brawley N.C.P.T.

“The Fitness Specialist”

San Diego Personal Trainer


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