Stairway To Heaven Leg Workout

Who says you need to hit the gym to fit in an intense leg workout?  Not me!  In fact, all you need is a set of sturdy stairs and you’re all set.  I have come up with a unique leg workout that I like to call “Stairway to Heaven.”  If you’re up for a challenge, then I suggest you give this amazing leg workout a try.  It’ll leave your legs burning!

Stairway to Heaven

In order to warm up properly, walk for five minutes either inside or outside (or simply walk up and down the steps for 5 minutes).  If the ground outside is wet, do not walk outside as depending on the type of steps you are using, it can cause them to become extremely slippery and I don’t want you to fall.

It should also go without saying that if you have any knee issues or have been told by your doctor to refrain from leg training, then do not complete this workout and wait until you get approval from your doctor.

Make sure the steps you are using are deep enough to allow your entire foot to be securely placed on it for each exercise listed below.  Additionally, wear athletic shoes with good tread.

Exercise 1:  Squats

Have both feet on a step and complete a full squat.  Step up to the next step and repeat.  Do this for the entire flight of stairs so long as there are at least 10 steps (such as the first set of stairs on a floor, you don’t need to do multiple flights unless there are less than 10 steps per level).  Jog back down the stairs and repeat two more times.

Exercise 2:  Skip a Step

To complete the exercise, you will be skipping each step (or even two steps) as you move up the flight of stairs.  Put your left foot up 2-3 steps and similar to a lunge, push yourself up onto that step using your left leg.  Then, using your right leg, repeat the movement and keep alternating legs.  Once at the top, jog back down to the bottom and repeat two more times.

Exercise 3:  Calf Raises

Stand on the edge of a step that has a good grip on it.  Hang your heels off of the step and complete a calf raise.  Do this for 15 reps.  When done rest and repeat again two more times.

Exercise 4:  Side Step Ups

For this exercise, stand sideways so that your right leg is closest to the step.  Now, place your right foot up on the second step and push yourself up.  On the way back down from the movement, return your left foot to the base of the stairs.  Repeat this for 15 repetitions and then turn in the other direction so that your left leg is closest to the stairs and repeat for your left leg.  Repeat these two more times.

Exercise 5:  Stair Sprints

To complete this workout, you will sprint up the stairs either touching every step on the way up or by skipping a step in between.  You want this movement to be explosive.  Once at the top, jog back down the stairs and repeat three more times to finish off the workout.

Once done, walk inside or outside for five minutes or simply walk slowly up and down the stairs as a cool down.

 

EXERCISE	REPS	SETS
Squats	Full Set of Stairs	3
Skip a Step	Full Set of Stair	3
Calf Raises	15	3
Side Step Ups	15	3
Stair Sprints	Full Set of Stairs	4

 

*make sure you read the description of each exercise so you know exactly how to complete the movement and what follows.

 

Article Courtesy Of Weik Fitness