If you want to stay fit and shape your body, don’t look for complicated tutorials or intensive exercise programs. You can simply do these stairs workouts in ten minutes and actually use the stairs that you have at home; these will help you to get excellent results in two weeks.
A quick full body workout can be done at home and all you need is your stairs.
There is no better apparatus to exercise with than your body weight and the stairs are a great aid for cardio workouts.
This quick stairs workout works all parts of your body, so there’s no excuse. Please warm up and stretch well before starting to avoid muscle soreness after the workout.
1- Side stairs
Just walk up and down the stairs sideways, trying to move your arms as fast as you can. Try to do this 3 times.
2- Step up + knee flexion
You have to walk up the step with one foot while simultaneously lifting the opposite knee, alternating the movement. Do this for 20 repetitions.
3- Lunge
Raise one leg to the second step of the stairs, keep the other leg down and bend it until it almost touches the floor, alternating both legs. Repeat until 20 are reached.
4- Squat
Climb to the top of the stairs and descend one step at a time with slow, controlled movements, using your arms to balance your weight. Perform this 2 times.
5- Frog Squat
Go up one step at a time with small jumps, maintaining the squatting position, going down as low as possible, as if you were doing a deep squat. Do this 2 times and don’t forget to squeeze your glutes well on the way up.
6- Crunch
Sit on one of the steps and support your arms, your body should be like the letter V, just support your buttocks. Bring your legs together and stretch them out and back without leaning your back. Do this exercise 20 times.
7- Bottoms
Stand on the first step of the stairs as if you were going to sit down and place your hands on the second step; now lift your buttocks and leave them in the air, going up and down without touching the step. Do this 20 times.
8- Push-ups
Place your hands on the second step of the stairs and assume a plank position, lowering your body completely by squeezing your abdomen and bending your elbows, spreading your legs for more control. Do this for 20 repetitions.
