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Staircase Circuit Workout

aerobics

This Stairs Circuit Workout supplies a quickly, efficient total body exercise and also all you’ll need is a stairs (or numerous trips of stairways) and also your personal body. This workout is a terrific option if you intend to exercise at the office, at a resort, on the track or you merely want to enliven your usual workouts.

Precautions
See your medical professional before trying this workout if you have any injuries, diseases or various other problems.
Equipment Needed
A staircase
How To

  • Perform the exercises as displayed in a circuit, doing one exercise after the various other with little or no rest between exercises
  • Complete the circuit 1 time for a 15-20 minute workout or 2-3 circuits for a longer, a lot more extreme workout
  • Modify any exercises that trigger pain or discomfort

Let’s begin with your first area: Staircase Warm Up

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Staircase Warm Up as well as Cardio Circuit

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3 Minutes: Heat up. Stroll up 3-4 flights of stairs at a sluggish, simple rate. If you only have one air travel of stairways, pace for 3 minutes.

1 minute: Walk up the stairways as quick as you can

1 minute: Walk down the stairways at an easy pace

Next Exercise:  Stair Pushups

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Staircase Pushups

pilates workout

How to:  Place your practical a step in front of you (the higher the step, the easier this move will certainly be) as well as get involved in a pushup placement, body in a straight line from go to heels. Bend the elbow joints and reduced right into a pushup, pushing back up and duplicating for 16 reps. You can customize by putting a towel or pad on the flooring and also doing this go on your knees.

Reps/Sets/Duration:  16 Reps

Next ExerciseSquats to Step

4

Crouches to Step

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How to:  Stand with your back to the stairways as well as squat until your behind merely touches the second step (or as reduced as you could) for 16 reps.

Reps/Sets/Duration:  16 Reps

Next Exercise:  Step Ups

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Step Ups

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How to:  Place the right foot on the second action of the stairs (or reduced, if that really feels expensive for you), move the weight to the heel as well as push into the heel to come into the action. Go back down as well as repeat for 16 representatives each leg.

Reps/Sets/Duration:  16 Reps

Next Workout: Squats to Step

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Squats to Step

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How To: Stand with your back to the stairs and also squat until your behind just touches the 2nd step (or as low as you can) for 16 reps.

Reps/Sets/Duration:  16 Reps

Next Exercise:  Triceps Dips

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Triceps muscles Dips

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How To: Remain on the bottom stair with your hands merely next to the hips. Raise into the hands as well as maintaining your hips near the stair, flex the joints and lower down, maintaining the shoulders down until elbow joints go to 90 degrees. Push back up and also repeat for 16 reps.

 Reps/Sets/Duration:  16 Reps

Next Exercise: Cardio Circuit

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Cardio Circuit – Stairs Walk

workout routine

1 minute: Walk up the stairs, taking them two at a time

1 minute: Walk down the staircases to recover

2 minutes: Walk up the stairways at a slow, stable pace

1 minute: Walk down the stairways to recover

Next Exercise: Wide Position Stairway Pushups

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Wide Position Staircase Pushups

pilates workout

How to: This is simply like the stairway pushups you did earlier, just this time you’re going to take your hands bigger compared to the shoulders as you total 16 pushups, on the knees or toes. By taking the hands large, you’ll truly challenge the chest muscles.

Reps/Set/Duration:   16 Reps

Next Exercise: Split Squats

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Split Crouches

muscle growth

How To: Stand regarding 3 or two feet in front of the stairs and location the left leg on the step behind you, resting on the toe. Maintaining the weight in the front leg, bend the knees as well as reduced into a lunge until the front knee goes to regarding a 90-degree angle. Press through the front heel to stand up as well as repeat for 16 reps on each side.

Reps/Sets/Duration:  16 Reps

Next Exercise: Squats to Step

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Pulsing Squats to Tip

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How To: This moment for your squats, you’re going to squat as low as you can, touching the step if you can. Hold that position and afterwards slowly pulse backwards and forwards, only going midway up, for 16 reps.

Reps/Sets/Duration:  16 reps

Next Exercise:  Triceps Dips

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Triceps Dips

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How To: For this round of triceps muscles dips, aim to do something various. Take your feet out even more or also raise one foot each time while flexing the elbows into a triceps dips. Actually test your triceps.

Reps/Sets/Duration:  16 Reps

Next Exercise: Cardio CIrcuit

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Cardio Circuit

pilates exercises

1 minute: Walk up the staircases, taking them two at a time

1 minute: Add the stairs as rapid as you can

2 minutes: Stroll down the staircases and after that up once again at a slow-moving, stable pace

1 minute: Raise the stairways as quick as you can

2 minutes: Stroll down the stairways and after that up once again at a slow-moving, steady pace