Sweat Equity Circuit

Good runners run, but that's only part of the equation.

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).

It's no secret that I love my stair workouts. This workout happened on the stairway in my house, which has 12 steps. One "flight" means going up the staircase once (and then coming back down). I did all of these taking the steps "by two's."

I also enjoy working my arms and upper body. All of these moves were performed with 8-pound hand weights, and I did them with both hands/arms lifting simultaneously.

                                                                 *~*~*~*~*~*~*~*~*~*~*~*~*
                                                                  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.

***You will be winded after each set of 10 flights. Do the arm/upper body moves on a flat surface, preferably by a mirror, if possible, to monitor your form.

What do you think? Care to give it a try? Have you ever incorporated strength moves with stair climbing?

**I'm linking this with Nicole and Annmarie for the Wild Wednesday Workout

**And with Susie and Debbie and Rachel and Lora for the Running Coaches' Corner.