Stairs

Stairs are a handy thing. They're an easy way to get from one floor to another and they safer than elevators... but did you know they can be used as leg and cardio workout? You can run up them and jump up them. You can do this weird crawling thing that is a full body workout, but I'm not going to get into that.

Well, I'm just going to give you a workout and describe the exercises on the way. Where shoes. Bare feet could hurt if you miss a step. Also, if you have a guardrail and you feel like you could trip, use the guardrail.

You can walk or jog down after every exercise. Jogging will be more cardio, but walking will allow you to do some of the later exercises better. I usually do a fast walk down the stairs. Do the exercises as fast as you can while staying in step.

First off you run up stairs. But in this way: right foot on to the first step. Your left foot should follow it on to same step. Your right foot should go on to the next step. Left following... Etc. Do this twice, but next time start with your left foot, and have the right follow. This should be a very fast turn over, because your strides are so short and easy.

Second, you run up the stairs. One foot on each step. Do this twice. Starting with the opposite foot so you do the same amount of reps on each side. This one should be a fast turn over as well.

The next exercise is how I usually use stairs. Every other step. Run up the stairs every other step. Do it twice starting with the opposite foot. Concentrate on bringing your knees high first. This is harder and reduces the chances of you tripping.

Now that you did all the easy stuff, time for something to challenge you. Start off on the balls of your feet, a few inches from the stairs. Your feet should be close together. Now, jump up on to the first stair. Jump up until the top. Do this twice. Keep a hand on the guardrail, just don't cheat and pull yourself up.

Now. The final, and hardest exercise. Do the same thing as the last exercise, but only use one foot. Do this once on each foot. So unless you have more than two legs (I hope you don't), do this a total of two times. If you feel this is too dangerous for someone of your fitness level, don't do it. But, if you like the challenge and know you can catch yourself with the guard rail, (or at least reduce the impact enough so you don't break your nose or something), then do that. Even if you're a well trained athlete, use the guard rail. Many people (including me) on my track team have fallen down doing this exercise. Luckily the only injuries were bruised shins. So use your judgment on this exercise.

If you want to do what we did in track, do that entire workout 2-4 times. This workout is meant to increase speed, and vertical jump. If you change it a little, you can get more cardio and less strength. For example: take out the jumps, but run down the stairs as well. Have fun!