Stair Challenge

Program design

There are 5 exercise programs designed. Days 1-5, which you will repeat twice for days 6-10. Each exercise will use a 50 second interval workout with 10 seconds of rest format, then you go on to the next in the list. 

There are 5 exercises in each list which will be repeated twice. If your body feels like it needs a recovery day then you can rest on day 4 and 8.

See the pattern?

50/10 intervals, 5 exercises repeated twice, 5 days repeated twice.

For total 10 minutes per day for 10 days.

The workout

Prior to any workout you need to warm up. Please follow the warm up routine each day prior to the Day’s routine. After each workout follow the cool down that is provided to you. ENJOY and PUSH YOURSELF. You can do it! Let’s get our body warmed up by walking up and down the steps, do this for about 1 minute. The next 4 exercises should be completed 12 times.

Warm up: 

– Walk Stairs
– Lateral Knee Ups Right
– Lateral Knee Ups Left
– Slow Squats
– Side Lunge

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Exercise Descriptions

Lateral Knee Ups – Stand sideways to the step, step up with the right foot and raise the left knee up to hip height. Lower the left foot back to the floor and tap the right foot beside it. Then repeat.

Slow Squats – Weight is in the heels, arms reach out for balance, back stays in neutral with knees aligned forward with your feet. Make sure that your knees do not reach past your feet, you should be able to see your toes.

Alternating Side Lunge – Legs are spread wide, bend knee and shift weight over to that side, then back to center. Again, be cautious that knees are aligned with your feet and not going over. 

Day 1

– Step Ups
– Side Step Leg Lift Left
– Side Step Leg Lift Right
– Toe Taps High & Low
– Squat Jacks

View Exercises

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Exercise Descriptions:

Step Ups – As quickly as you can step up and down onto the first step. Switch lead foot half way through.

Side Step Leg Lift  – Similar to the warm up but instead of a knee raise you will be extending your leg out to the side.

Toe Taps High & Low – As quickly as you can jump and switch feet so they are alternating and reaching the tip of the step. Try and switch between the first step and second step if you can.

Squat Jacks – Jump with both feet up one step, land with them hip width apart, on the next jump land with them slightly wider then shoulder width apart and then proceed to do a squat.

Day 2

Sideway High Knees Left
Sideway High Knees Right
– Calf Raises
– Split Squat Left
– Split Squat Right

View Exercises

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Exercise Descriptions:

Sideway High Knees – Stand sideways to the steps, as quickly as you can alternating lifting your legs up the stairs.  Step down slowly sideways as well.

Calf Raises – Stand on step with balls of the feet on the edge. Slowly lower yourself up then back down.  Knees stay soft and not locked.

Split Squat – In a lunge position but with 1 foot elevated onto the first step. Make sure your front knee is aligned with your ankle.  Slowly lower straight up and down.

Day 3

– Sideway Pop Up Squat Left
– Sideway Pop Up Squat Right
– Skater Pushoffs
– Single Leg Deadlifts Left
– Single Leg Deadlifts Right

 

View Exercises

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Exercise Descriptions:

Sideway Pop Up Squat – Facing sideways place one foot on one step the other on the floor, perform a squat then jump on the way up. Absorb the landing with your muscles, try to land softly.

Skater Pushoffs – As quickly as you can run up the steps with placement on the sides of the stair. With each step you will push yourself to the side so you feel your thighs work.

Single Leg Deadlift – Balance on one leg with a soft knee, facing the stairs hinge at the hips so your other leg lifts towards the ceiling as your chest drop towards the step. Hips stay parallel, core is engaged. Return to start.

Day 4

– Knee Drives Left
– Knee Drives Right
– Wide Leg Jump Ups
Bulgarian Split Squat Left
Bulgarian Split Squat Right

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Exercise Descriptions:

Knee Drives – Place one foot on the step and sink low into that leg. Back leg is bent with a bit of pressure on the ball of your foot.  Quickly move the back leg and draw your knee up all while staying low. Then tap it back.

Wide Leg Jump Ups – Feet are more then shoulder width apart and you are jumping up and landing with the feet wide onto the next step.

Bulgarian Split SquatLunge position with back foot elevated on one step. You should be facing away from the stairs. Move up in down in a lunge and keep the feet still.

Day 5

– Running Man Left
– Running Man Rights

– Double Ups
– Balance Glute Lifts Left
– Balance Glute Lifts Right

View Exercises

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Exercise Descriptions:

Running Man – Stand sideways to the step with one foot on and one off.  Stance is wide. As quickly as you can alternate lifting feet off the ground.

Double Ups – Run up the steps skipping every other step.

Balance Glute Lifts – Stand on one leg and balance with a bend in the knee. Leaning forward extend the other leg back and slightly turned out. Lift that leg up and down. 

Cool Down:

-Walk stairs
-Stretch

Take 1 minute after each series (day) is finished to bring your heart rate down by slowly walking the stairs, focus on taking some deeps breaths and have some water. Spend the next few minutes stretching. See stretch video.