Climbing the gym stairs has a lot of health benefits, especially for your core and legs, but 30 minutes of climbing while staring at the gym wall isn't a fun time for many people, and of course, in our opinion. But not.
So forget about the people climbing the stairs at your local gym. Why not try the following full-body strength training program on your own stairs? A set of stairs will help you build stronger muscles, strengthen your core, and activate muscle groups from head to toe. can.
These five full-body bodyweight exercises target your chest, shoulders, triceps, core, hip flexors, glutes, and legs. You don't need a yoga mat, dumbbells, or even a high-end kettlebell to do this. Climbing the stairs can be left to those who want to work while looking at the walls at the gym. We'll show you how to do it and the exercises we promise.
If you have an injury (new or old), are pregnant, or are returning from pregnancy, always consult a qualified medical professional before starting a new exercise program. If pain or discomfort persists, stop immediately and seek the advice of a personal trainer or doctor.
Here are five full-body strength exercises you can do using stairs, how to do them, and why you should do them.
5 full-body strength exercises you can do on the stairs
Similar to step-ups, climbing stairs puts strain on the muscles in your posterior chain, including your back, glutes, hamstrings, and calves. Your core muscles have to stabilize your torso and propel your movement, and your quadriceps and hip flexors work hard, too.according to duke universityClimbing stairs requires approximately 8 to 11 kcal of energy per minute, and active stair climbers have “higher aerobic capacity,” increased leg strength, and “maintain healthy bones, muscles, and joints.” To do.
Research rereported by Today's medical news They even found that people who climbed 50 steps all day had a “20% reduced risk of cardiovascular disease” compared to those who didn't. Bonus! Are you looking at the stairs with renewed respect? Try these 5 full-body strength exercises.
1. Stair dash
Stair dashes get your heart rate up and utilize anaerobic exercise. This means that you exercise using glucose instead of oxygen. This targets muscle strength and requires fast-twitch fibers to be able to withstand the load. Ideally, work short distances at your fastest pace.
how:
To do a Stair Dash, start at the bottom of the stairs and run to the top as fast as you can. The steeper and longer the stairs, the better, but you can use any type of stairs available. Walk or jog lightly to the bottom to recover and repeat as many times as you like.
We recommend doing sets of 10 sprints with 60 seconds of rest between sets. You can also add in bodyweight exercises like squats and push-ups between rounds.
2. Walking lunges
Doing a lunge on an incline puts an impact on your leg muscles, so be prepared for burns. It is recommended to use stairs without gaps between them. If you're using stairs with gaps, wear running or cross-training shoes with good grip to keep your feet on the ground without slipping. If you feel uncomfortable, skip the exercise completely.
how:
Starting at the bottom of the stairs, take a big step with your right foot and land on the stairs with your entire foot flat, giving you enough room to perform a lunge. Bend your left knee toward the stairs into a lunge position, then take a big step forward with your left foot, repeating on your left side as you pass your right leg through. Continue climbing the stairs to the top, then trot back down and start again. As a progression, add a set of kettlebells or your best adjustable dumbbells.
3. Jump squat
Jump squats develop leg strength and explosive movement, helping you run faster and with more stamina. Tight your stomach and land with your knees bent, sinking your butt as much as possible while keeping your chest up and spine neutral.
how:
Start at the bottom of the stairs with your feet hip-width apart. Jump onto the first step and land with your feet firmly planted and knees bent, lowering fully into a squat position. Please hold your chest up. Jump to the second step and repeat while moving upwards. For an added challenge, try jumping the distance two steps, then jumping off one step and continuing to climb.
4. Cossack squat
Cossack squats develop lower body strength and range of motion, increasing mobility in the hips, knees, and ankles, and toning the muscles of the lower body.
how:
Enter the stairs at the bottom of the side facing the stairs, starting with your right foot closest to the first step. Take a large step to the side and place your right foot on the step with your toes pointing in the same direction as your torso. Bend your right leg and perform a side lunge. Sit as deep as you can and step your left foot through your right foot to meet your right foot. Continue climbing the stairs leading to the right, jog to the bottom and turn left.
Aim for 3 to 5 sets of stairs per leg.
5. Travel push ups
Push-ups target your pectoral muscles, anterior deltoids (front of your shoulders), triceps, and core muscles. Lower your chest all the way down the stairs on each rep. If you have trouble climbing, focus on doing 10 push-ups on the slope without climbing. You can also modify this exercise by lifting your feet up the stairs and placing your hands on the floor at the bottom of the stairs. This is known as a decline pushup.
how:
Start in a push-up position with your feet on the first step. Engage your core so your hips are in line with your shoulders. Do a push-up, then raise your right hand and left leg up a notch, followed by your left hand and right leg. Do some push-ups, then continue up the stairs. Jog back to starting position, rest, and start the next set.
This 5-move staircase workout takes 18 minutes to train and strengthen all your body's muscles.
Here's a 5-move stair workout you can try anywhere, anytime. You can add home gym equipment or use your own body weight to make a full-body workout accessible and travel-friendly. Why not try out the You Go I Go format by trying out a pair session with a friend?
EMOM×3 rounds
1st minute: Stair sprint
2nd minute: Stair walking lunge
3rd minute: Stair jump squat
4th minute: Stair Cossack Squat
5th minute: Stair push-ups
6th minute: Break
Every minute.
In the first minute, perform step sprints, jogging back to the bottom after each run. In the second minute, move on to walking lunges. The 6th minute is a rest period and you start from the top. Perform 3 rounds of 18 minutes and add rounds for longer workouts.
