THE LIST OF exercises you can do using just your own bodyweight and a set of stairs is quite remarkable.
On a recent overnight stay in a hotel, we tried to stay in shape by following this simple routine – and there wasn’t one complaint from other guests…
Some exercises are easier than others while they’re broken down into cardio, upper body, lower body and core.
The plan is to alternate in this direction until we have three sets done. 10 seconds is the maximum amount of rest we’re allowing after each exercise.
1. Jogging
Get the routine started by quickly jogging for 200 steps.
2.Tricep dips
Using the bottom step, perform as many tricep dips as you can for 30 seconds.
3. Box jumps
Starting at the bottom, jump up to the second or third step ahead as many times as you can for 30 seconds.
4. Plank
Using the first or second step, perform a plank with your arms fully extended and hold for 30 seconds.
5. Wide-narrow steps
Back to going up and down the steps again but instead of jogging we’re going to jump up the stairs, one set at a time.
However, to make it more challenging we want you to start with your feet together at the bottom and open your legs as wide as the steps will allow, while jumping up a set of stairs.
For the next step we want you to bring your feet back to the centre, again while jumping upwards. Repeat for 30 seconds.
6. Press-ups
Placing your feet on the first or second step, perform as many press-ups as you can for 30 seconds.
7. Single leg hops
Skip up the stairs on one foot for 30 seconds and repeat with the other (careful now!).
8. Plank
Same as step 4.
9. Toe taps
Standing at the bottom step, bounce on your feet as quickly as you can, kicking the step with alternate feet.
10. Push-ups with a tuck
Make the push-up harder by adding a tuck. This is where you bring your knees into your chest immediately after completing a push up.
11. Lunges
Placing the laces of one foot on the second step from the bottom and the other foot planted firmly on the floor, lunge for 30 seconds until your knee touches the floor and repeat sides.
12. Plank
Repeat steps 4 and 8.