Friday, March 1, 2013

Outdoor Exercise Series - Total Body Stairs

It is getting to be that time of year when getting outside to exercise is a nice change. Here is a stair workout I designed. I will be doing this and similar workouts in group format here in San Diego soon, so contact me for more info :)

Easy Locations for Stairs:

·        Stadiums – Most professional stadiums are closed to public, but I know of some that open on random days specifically to allow exercisers in. Check out your local area. Most high-school and college stadiums and tracks are open to the public.

San Diego Specific:

  1. ·         Tierrasanta has some good stairs right by Serra High school off Clairemont Dr.
  2. ·         Downtown Convention Center
  3. ·         La Mesa Secret Stairs    

Sometimes, it is just necessary to get OUT of the gym! We need a break, the weather is great, and the fresh air is invigorating! Here is a stair workout that is so much more involved, and therefore less boring, than the tradition run-up-and-down-and-skip-steps-occasionally workout. It is a whole complex workout! Take some time and find some stairs in your area that accommodate your needs (at least 3 stories, preferably straight and not winding in a stairwell, but hey, use what you can and make it work! Even if it is simply the stairs in a one-story building)

The Workout

(For time intervals- do the exercise to the top of the stairs, and just run back down to reset at the bottom, and continue until the time ends, unless otherwise specified)


·         3 minutes walking
·         2 minutes jogging

Workout: (recover as needed, try to decrease your own recovery time a little each workout). Stand next to railing for workout and use as an “Oh-Shit-I-Am-Falling” safety rail if necessary.

Circuit: Repeat as many times as you want! J Approx 15 minutes with minimal rest

·         1 minute sprints -1 foot per step
·         15 Split Squats on bottom step
·         1 minute High Knee Run-2 feet per step
·         2 minutes three step jog- 3 feet per step-QUICK FEET
·         20 push-ups-flat
·         1 minute sprints - skip one step
·         1 minute each side – lateral walking up steps
·         20 squats-flat
·         1 minute sprint – skip 2 steps
·         2 minute lunge walk-skip 2 or 3 steps
·         20 triceps dips on bottom step

Cool Down

·         3 minutes slow walk
Stretch Quads, Hamstrings, Glutes and Calves

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