I don't consider myself an expert on running, but I do know it's not in a runner's best interest to run all the time. The runner's body also needs rest, recovery, and other forms of fitness to keep everything in balance (and also to help ward off injury).
Thus, I have a workout to share that will give you some full-body fitness, as well as a serious dose of sweat equity. This took me about 40 minutes from start to finish. I did two circuits...100 total flights of stairs and 40 total reps of each strength move (and had a few brief water breaks in between sets).
The Sweat Equity Circuit
*10 flights of stairs
**20 reps of hammer curls
*10 flights of stairs
**20 reps of upright rows
*10 flights of steps
**20 reps of shoulder presses
*10 flights of steps
**20 reps of bicep curls
*10 flights of steps
**20 reps of tricep extensions
*~*~*~*~*~*~*~*~*~*~*~*~*
That's the first circuit....now repeat it (or not)!
A few notes:
***Taking the steps by two's is a slower move than taking them by singles. You can try to race the steps, but I chose to take them at a comfortable pace so I could focus more on making each step more of a strength (and balance) move.
***One circuit may be enough to feel a good burn on all the muscles utilized. Remember, you're on an incline and gravity is a factor. If you're feeling fatigued, be very cautious on the stairs.
**I'm linking this with Nicole and Annmarie for the Wild Wednesday Workout
This sounds like a tough but effective workout! Ive never used the stairs for a workout but I take the stairs alot at work and they always leave me so winded. Its a great idea to break up the stairs with upper body exercises!
ReplyDeleteThanks! As much as I do stair workouts, they honestly never get "easy." Like anything else, there's always ways to make them more difficult LOL
DeleteI like how you alternate the stairs with your upper body moves-keeps the heart rate up the whole time. Looking good friend!
ReplyDeleteOh Gosh, my heart rate was definitely elevated the entire time LOL
DeleteThis is an awesome circuit! I always underestimate the power of stairs!
ReplyDeleteEven taking the stairs relatively slow (for this workout), they still are a great challenge.
DeleteThat's intense but fun!
ReplyDeleteHa! Yes to both...intense and fun ;-)
DeleteThis sounds like a great work out! Roger used to make me do stair workouts, but hadn't in a while, we will try this out! Thanks
ReplyDeleteEnjoy! It's very similar to doing hill repeats, and the strength work is an added bonus.
DeleteOooooh I like this!!! Kinda makes me want to hit the stairs right now :)
ReplyDeleteGrab your sand bag and go for it! ;-)
DeleteMy stair climbing just comes naturally throughout the day, going up & downstairs many times. :)
ReplyDeleteDitto for me...often my climbing is by (memory) default because I go upstairs for something and come down with something else...
DeleteThis sounds like a beastly workout! I'm exhausted just thinking about the stairs part...!!
ReplyDeleteIt was a lot tougher than I anticipated...
DeleteThis looks great! I have to try it!
ReplyDeleteGo for it!
DeleteThank God I don't have stairs in my house or I might feel inclined to do this workout! :-)
ReplyDeleteSeriously, it looks like a great one, though my knee is not very fond of steps.
Amazingly, my knee tolerates the stairs fine, but my knee wasn't really "injured" (it just played host to an unfortunate staph infection that needed surgery to remove)...but did require a lengthy recovery
DeleteNice! That sounds like a lung burner!
ReplyDeleteha ha...it was!
DeleteI love how you add upper body moves with the stairs workout. Brilliant idea!
ReplyDeleteI think it's important to involve the entire body, not just the legs/glutes
DeleteI love doing circuits of any kind. Having a circuit routine that you can do at home too is a bonus!
ReplyDelete