Most everyone knows the infamous Quincy Hill stairs and tries to avoid them at all costs. If you are like me, you avoid all stairs in general with the fear of falling down or up them. With that being said, they are a great place to work out – carefully. This staircase workout can be modified for any set of stairs, but who would not want to conquer the stairs that most local high school athletes themselves dread!

Warm Up: 

If your heart is not already racing from the thought of going up the stairs, a simple warm up is to jump right in and run up and then back down the stairs.

Elevated Push-up:

Standing on one step, lean forward and assume the position of a normal push-up with your hands on the edge of a stair. Repeat this as many times as you can in one minute.

Calf Raises:

Position your feet on the edge of one stair and slowly lower your heels as far down as you can. Then raise your heels up until you are standing on the tips of your toes. Hold each position for 5 seconds. Hop to the next step and do it again until you have reached the top or for one minute.

For more of a challenge, try doing it on one foot a time.

Squat Jump:

For this exercise you will begin by doing a classic squat, and as you come up out of the squat you will hop onto the next stair up. Do this until you reach the top of the stairs or for one minute.

Inclined Tricep Dip:

Start by sitting on a step. With your legs straight out, position yourself on your heels; place your arms onto the step behind you at a 90-degree angle. Straighten your arms and push your bottom off of the stair until your body is horizontal to the stairs. Repeat this as many times as you can for one minute.

Lunges:

For a spin on the classic lunge, step up as many stairs as you can with one leg and bend the opposite leg until it touches a stair below you. Step to the stair your first leg is on and repeat by stepping with the opposite leg. Continue alternating legs until you reach the top of the stairs or for one minute.

Shuffle Steps: 

For this exercise, you are going to climb the stairs sideways. Once you reach the top, jog back down, reverse sides, and do it again.

This workout can be repeated as many or as few times as you like, but I would recommend trying for 3 times.

Taking the stairs is always a healthy alternative to an elevator or escalator, and this workout is just another way to use the stairs to your advantage!
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