Tuesday, October 24, 2017

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.



25 comments:

  1. 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!

    ReplyDelete
    Replies
    1. Thanks! 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

      Delete
  2. I like how you alternate the stairs with your upper body moves-keeps the heart rate up the whole time. Looking good friend!

    ReplyDelete
    Replies
    1. Oh Gosh, my heart rate was definitely elevated the entire time LOL

      Delete
  3. This is an awesome circuit! I always underestimate the power of stairs!

    ReplyDelete
    Replies
    1. Even taking the stairs relatively slow (for this workout), they still are a great challenge.

      Delete
  4. This 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

    ReplyDelete
    Replies
    1. Enjoy! It's very similar to doing hill repeats, and the strength work is an added bonus.

      Delete
  5. Oooooh I like this!!! Kinda makes me want to hit the stairs right now :)

    ReplyDelete
  6. My stair climbing just comes naturally throughout the day, going up & downstairs many times. :)

    ReplyDelete
    Replies
    1. Ditto for me...often my climbing is by (memory) default because I go upstairs for something and come down with something else...

      Delete
  7. This sounds like a beastly workout! I'm exhausted just thinking about the stairs part...!!

    ReplyDelete
    Replies
    1. It was a lot tougher than I anticipated...

      Delete
  8. This looks great! I have to try it!

    ReplyDelete
  9. Thank God I don't have stairs in my house or I might feel inclined to do this workout! :-)

    Seriously, it looks like a great one, though my knee is not very fond of steps.

    ReplyDelete
    Replies
    1. 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

      Delete
  10. Nice! That sounds like a lung burner!

    ReplyDelete
  11. I love how you add upper body moves with the stairs workout. Brilliant idea!

    ReplyDelete
    Replies
    1. I think it's important to involve the entire body, not just the legs/glutes

      Delete
  12. I love doing circuits of any kind. Having a circuit routine that you can do at home too is a bonus!

    ReplyDelete