Most of us hate stairs but, despite everything, they are necessary if we want to be fit and in perfect health. For this reason, many people use squares, abandoned buildings, or amphitheaters like Red Rocks to exercise on some steps. Don’t you think you should do the same?
Believe it or not, steps can tone almost every part of the body if you know what exercises to do. That is why we have compiled for you the best fullbody routine that you can do on some steps , both at home and, preferably, outside of it.
Fullbody routine on steps
1. Single leg jumps
Challenge the strength of one leg and the stability of your core. This lower body exercise is sure to get your heart rate up and prepare your body for the rest of the workout.
How to do it?
- Start at the bottom of the ladder (make sure the steps are short so you don’t end up doing one-legged box jumps).
- Using your arms to push, take the ladder one step at a time, balancing on one leg.
- Perform 10 jumps on one leg, and then switch to the other leg for another 10 jumps, lastly, walk back to the bottom and repeat 3 times.
If you’ve never done a single leg jump before, start with ladder jumps with both of your legs.
2. Dips in parallel with foot extended
This variation of the standard triceps exercise also targets the lower abs and front hip flexors.
How to do it?
- Sit on the edge of a step or on a ledge, with your hands next to your hips and your feet straight in front of you.
- Stand on the edge of the step and prop yourself up on your hands, keeping your thighs parallel to the floor.
- Straighten one leg so that it is parallel to the ground (or out at a 45 degree angle), and use the other leg for support, then bend your elbows behind you to lower your body slightly to the floor.
- Keep your leg straight for 10 reps before switching legs. Rest for a minute and repeat two more times.
3. Step up with leg lift
This is another variation on a classic exercise, which you will feel mainly in your quads and glutes.
How to do it?
- Stand in front of a step with your hands on your hips for balance.
- Go up the step with your right foot, and then push your left leg back slightly, squeezing your glutes with your hips level.
- Go back down with your left foot first, and then repeat with the other leg.
- Continue alternating sides for 3 sets of 10 reps.
4. Side plank incline push-ups
Doing incline pushups makes them easier, but adding a side plank challenges your obliques in a way that standard pushups wouldn’t.
How to do it?
- Rest your hands on a bench and maintain a stable position with your body in a straight line from head to toe.
- Bend your elbows back along your body and lower into a push-up.
- Push your body back into a plank position, but as soon as you get to the top, raise your right hand and twist your core doing a side plank.
- Hold the pose for 15 seconds before returning to the standard plank position and repeat on the other side.
- Do three sets of eight reps, alternating sides with each rep.
5. Boat shrugs
Give your core a serious workout with this variation that will make your abs scream (in a good way, of course).
How to do it?
- Sit on a high step so that your butt is a few inches from the edge.
- Place your hands on either side of your hips and lie down at a 45 degree angle.
- Lift your feet off the floor and keep them stretched a few inches off the ground.
- Contract your abs, bend your knees and bring them towards your chest. Your torso will also rise slightly to meet your thighs.
- Lean back slightly as you extend your legs once more.
- Do three sets of 20 reps.
6. Running on stairs
The best thing about this excellent routine is that you can finish your workout with a little cardio.
How to do it?
Get up the ladder as fast as you can and jog or walk back. Depending on the length of the ladder (and your resistance at this point), repeat two to five times.
Reference
- Grice, R. A Fast, Full-Body Outdoor Stair Workout. For Livestrong [Revised February 2018]
