Workout of the Week: 100 Flights of Stairs

Alright, y'all - are you ready for this? I got inspired this weekend and went all out on this week's workout! It. is. good. Before we get into it, let me tell you where the idea came from-- the stairwell in my apartment building! NOT KIDDING. One morning, when I was leaving for work, I ran into a sweaty, out-of-breath girl in the stairwell! She was on her yoga mat, listening to her headphones, and quite obviously working out. I thought, "That's odd." Then I thought: wait, no, that's genius!

What better place to have a workout than the stairwell in your apartment building?

I love this concept because it's hard for me to get moving at home- my couch and my computer usually dominate my time, and I'm much better if I get dressed and LEAVE THE HOUSE.  But, what if I didn't have to go far? What if all I have to do is hop around the corner?

That's what happened Saturday when I tested this week's workout, and it was glorious! There will be MANY MORE stairway workouts, y'all! Here's a breakdown of everything I did:

Stairway-Workout
Stairway-Workout

Don't worry: it sounds WAY worse than it is! It takes less than 45 minutes (depending on how fast you do the stairs), but the best part: you don't need ANY equipment! I used a yoga mat for the pushups, sit-ups, and mountain climbers, but you don't necessarily need one.

I do highly recommend MUSIC. You'll need it. The stairs are tough and you'll feel like giving up, but good tunes will hopefully keep you moving! I listened Rihanna's latest CD, Unapologetic and it was perfect for this flow- slower songs when I did planks and situps and faster ones for climbing stairs. Here's a breakdown:

Stairway-Chalkboard
Stairway-Chalkboard

That's a total of 100 flights if you're doing 4 flights each round, like I did. It sounds pretty awful, I know, but trust me, you'll feel great afterward!

A few things to keep in mind:

Step-ups: These are great for warming up, which is why I start with them. You can do regular step-ups or, what I did was a step-ups with a knee raise:

Step-ups
Step-ups

Women's Health

Push-ups: I wish I could do 20 straight push-ups but that's pretty hard at this point. Don't feel bad if you have to drop down to your knees like I did, but be aware of your form; they should still be somewhat challenging. (I did 10 regular push-ups, then 10 on the knees for each set.)

webmd_photo_of_trainer_pushups_on_knees
webmd_photo_of_trainer_pushups_on_knees

WebMD

Russian Twists- It's not uncommon to do these with a medicine ball, but you can do them without one too. Here's a demonstration:

russian-twist
russian-twist

Fitness magazine

ONE BIG WARNING: You'll need to stretch after this workout, especially your calves. I didn't and the following day (still today, in fact), my right calf is killing me! :( Here's a link to some good calf stretches- do them!!!

Calf Stretch
Calf Stretch

{Stretch your calves after this workout!}

Alright... so... LET ME KNOW WHAT YOU THINK!!

PS: I'm updating this post with outtakes from my first time doing this workout later today! Keep an eye out!

PPS: I'm thinking of doing a few flights after work today for some added cardio!!

How do you feel about stairway workouts?