Total Body Stair Run Circuit

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So how’d you do this past weekend?  Is the heart-shaped box of chocolates from your Valentine now empty, or did you limit yourself to a few pieces? Did you pass on the chocolate mousse at dinner on Saturday night, or did you eat yours AND your sweetie’s?

If you’re a little embarrassed by some of your answers, don’t be!  It’s ok – even good – to splurge every once and a while (though not so good to make it a habit).

But if you DID do some damage this weekend, I’ve got a workout to get you back on track.  

And all you need is a set of stairs.

I love workouts that you can do anywhere.  In fact, I shared one just after Thanksgiving, so be sure to check it out if you missed it.  And like the post-Thanksgiving workout, the one I have for you today also uses metabolic training, which maximizes calorie burn and increase metabolic rate during and after the workout by increasing EPOC.

As you do the workout, rely on the principle of rest-based training: push yourself as hard as you can while you’re working until you simply have to take a break.  Rest for as long as you need (but not longer!) and repeat.

Total Body Stair Run Circuit

Note:  Because of the risk of tripping during the stair runs, this exercise is not recommended for prenatal moms. Postpartum moms who aren’t yet ready for intense training should also avoid this circuit.

Warm-up

Walk up and down the stairs five times.

20-minute Circuit

Repeat each exercise sequentially, completing as many rounds as you can in 20 minutes.  Push yourself as hard as can while you’re working, breaking as often as you need.

1. Run up and down a flight of stairs five times (i.e. do five stair runs)

2. Set of 15 push-ups (on knees or toes on the floor)

You can also do with hands on stairs (even easier) or feet on stairs (even harder), as pictured below

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3. Four stair runs

4. Walk the stairs quickly once, taking two steps at a time

5. 60 second front plank (knees or toes)

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6. Three stair runs

7. Walk the stairs quickly twice, taking two steps at a time

8. 10 static lunges with each leg leading, placing your lead foot on the first or second step

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9. Five stair runs

10. Set of 15 tricep dips, using the bottom step

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Cool-down

Walk in place (two minutes)

Then pause for a moment, congratulate yourself, and feel those Valentine’s Day calories melting away. 🙂

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