I used to belong to a gym. The gym had loads of fancy strength equipment, various free weights, a pool, and a wide variety of cardio machines. Years ago when I would work out I spent way too much time on the cardio machines. I think I was intimidated by the crowds on the strength equipment and a little too obsessed with burning calories opposed to building strength.
But these days I don’t have a gym membership and many of my workouts are just made up at home. And I love it so much more and honestly my body is stronger and healthier looking than when I stuck to straight cardio. Having more exercise variety keeps my muscles guessing and also it’s kind of fun to mix it up. Not to mention it’s far more convenient to workout at home.
I don’t have much fancy equipment. And one of my favorite ways to workout at home is to use my stairs. Exercising on the stairs can be great for cardio and strengthening. Just be careful because it does involve a bit of balance and coordination at times. And if you have a 1 year old who is obsessed with crawling up the stairs (like I do) you need to keep a watchful eye.
So check out these great moves for at home, total body exercise routine using just your stairs.
Total Body Stair Workout
1. Quick feet toe taps
Quickly alternate tapping your feet on the 1st or 2nd step. Repeat for 30 seconds.
2. Push ups
Place your hands on the second step for a modified push up. Repeat 10x
3. Mountain climbers.
Place hands on second step and quickly bring knees up towards your chest. Repeat for 30 seconds
4. Tricep dips into hip flexion kick
Place hands on second step facing outwards. Perform tricep dip and then raise one leg upwards keeping your knee straight. Repeat 10 x each leg.
5. Single limb lunges
Place on foot on 2nd step facing outwards. Stand upright and perform a lung ensuring that your knee does not go beyond your toes. Repeat 10 x each leg.
6. Single limb squats
Stand sideways and place your leg on the second step with your knee extended. Squat down ensuring you are seating back into your glutes. Repeat 10 x each leg.
Ensure you are maintaining good form with core braced throughout.
Repeat the circuit for 3-4 sets. Increase reps, sets, or try holding weights for more of a challenge.
Next, curse my name.
Then, throw in a load of laundry.
And finally, be proud of the total body workout you just completed. You’ll never look at the stairs the same way again.
You can find more at home workouts below:
My At-Home, No Equipment, Full-Body Workout Routine
-Monica
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