Workout

The Lunch Time Stair Climb, Stair Climbing Workout

Jessica Landry, @JessgynNP on Twitter, tweeted a workout request: “@BonniePfiester send a good stair routine…something quick like can do in lunch hour wo leaving building.” So, I did. I tried it. It made me sweat like a pig and here it is!

I had 8 flights of stairs to do this workout but it can be totally modified to meet your needs. Estimated time: 20-30 minutes depending on your fitness level. Can be repeated for lengthier workout. Add dumbbells to boost difficulty. Have FUN! 🙂

1. Singles – Light Jog Up Stairs
Light trot down

2. Doubles – skipping 1 step, pushing with heels
Light trot down 

3. Double Side Lunge – lunge as far right skipping one step, then lunge far left skipping a step, pushing with heels
Light trot down 

4.  Single/Double Intervals – Regular single steps one flight, Doubles second flight, repeat
Light trot down 

5. Singles & Squats – Walk up & do 10 FAST Air Squats for each flight
Light trot down 

6. Single Power Steps – Step up driving your weight off the heel of you foot. Toes should almost be off the ground
Light trot down 

7. Double Side Lunge – lunge as far right skipping one step, then lunge far left skipping a step, pushing with heels
Light trot down 

8. Triples –  taking 3 Steps at a time (skipping 2 steps)
Light trot down 

9. Doubles – skipping 1 step pushing with heels
Light trot down 

10. Singles – cooling down, light on toes like a soft jog
Light trot down 

 

Want more workouts you can do at home or work? Subscribe to our BCx Boot Camp blog, do BCx Boot Camp at FitStudio and learn more about BCx training at DoBCx.com.

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Owner of Lift Vero and motivational "pfitness, pfood and pfaith" blogger in Vero Beach, Florida.

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