Toe Taps
- Tap each foot, left then right interchangeably, on the last or lowest step of the staircase.
- Go at a pace quick enough to raise your heart rate.
- To make this workout more challenging, propel your arms as well, as though you are running i.e. raise your right arm when your left foot is on the step, and vice versa.
- Keep tapping for 60 seconds nonstop, and repeat for 3 sets.
Stairs Shuttle Run
- Run up the flight of stairs!
- Once at the top, jog or walk down to the bottom, and run up again.
- Keep your knees raised and eyes on the steps while running - you don't want to miss a step.
- Keep this up for 2 minutes - the number of round trips will depend on how long the flight of stairs is.
- Repeat for 3 sets.
Stairs Hop Squat
- Hop onto the first step with both feet, do a deep squat, then hop onto the next step.
- Hop and squat till you reach the top of the stairs, then jog or walk to the bottom and hop/ squat till the top again.
- Do this for 2 minutes non-stop, and feel the burn!
- Repeat for 3 sets.
- Pay attention to your posture when landing - with soft, bent knees. When squatting, keep your feet flat on the ground, chest proud, and back straight at all times.
Calf Stretch
- Go up a step, and take turns placing each foot on the edge of the step.
- Press that foot down and feel the stretch along your calf muscles. Remember to switch feet to stretch both calves!