Get fit without leaving your house! In this workout, you alternate walking up and down the stairs with six simple but effective exercises. (You can even do this in your PJ’s — just throw on a sports bra and walking shoes.)
Warm-up:
I cover why you should always warm up in an article found right here. It doesn’t have to be much though, give it about five minutes to get your muscles active and your heart rate up.
Head up and down the stairs (a flight of 10 to 15 is ideal) at a moderate pace three times.
Workout #1: Power Up at Home
The Workout: Pick one exercise from the ones below and do 10 reps, then walk up and down the stairs three times. Pick another exercise, do 10 reps, then climb and descend the stairs again three times. Continue alternating the exercises and stair-climbing until you’ve done all six moves.
Standing Push-Ups:
- Stand facing a wall, a little more than arm’s length away. Put your palms against the wall at shoulder height, bend your arms and lower yourself toward the wall, then push back to the original position. That’s one rep 20.
Lunges:
- Stand with feet hip-width apart, hands-on hips and back straight. Step left foot forward, bending left knee no farther than 90 degrees. Step back. Repeat on other leg for one rep 20.
Jumping Jacks
- Knee Crossovers: Stand with feet hip-width apart. Lift left knee, bringing right elbow to meet it. Return to start; switch sides for one rep 20.
Squats:
- Stand with feet hip-width apart; bend knees and hips as if sitting in a chair. Stand up. That’s one rep 15.
Side leg swings
Side leg swings do 10 times per each leg
Spider-man steps
Spider-man steps 10 reps
Cool Down: Do three flights up and down the stairs one last time, at an easy pace. Do simple yoga pose for 10 minutes! done!!
No stairs? All you need is a spot in front of your TV.
No Tv? do jump rope instead
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