This workout is DOULBE DUTY! It will get your heart rate up as a cardio workout and will work your entire body with strength moves between stair sprints!
Run up and down the stairs as fast as you can for 1 minute.
Bring your right foot onto the first or second step, keep your weight on your left leg and lower into a squat as deep as you can. Press through your front heel to come back up. Repeat for 15 repetitions, then switch sides.
Upside Down Push Ups
Bring your feet onto the first or second (or third!) step, and make sure your shoulders are directly over your hands. Lower down into a push up and press back up. To modify this, do a push up with your feet on the ground or even on your knees.
Double Stair Runs
Run up the stairs as fast as your can while skipping every other step, then come back down, repeating for 1 minute.
Standing on your right leg, step your left foot back to the first or second step. Keep all of the weight on your standing leg, and lower into a lunge position. Pressing through your front heel, straighten the front leg. Complete 15 on this side and then switch.
Sit your bum on the second step up (or on a nearby rock or bench like I did) and place your hands so that your fingers are facing towards you. Scoot your hips off the edge of the step and bend at the elbows to lower into a tricep dip. Press back up through the base of the palms and squeeze the backs of your arms. Dip down again, and repeat for 15 reps.
With both legs, lower into a squat and jump up two steps at a time, all the way to the top of the stairs, then jog back down and continue for 1 minute. To modify, just jump up one step at a time.
Alternating Toe Taps
Lay on a mat or find a soft grassy spot and lay all the way back with your right arm extended overhead, left hand behind your head, and both legs straight. Use your abs to crunch up and lift your right hand up to meet your left foot. Complete 15 repetitions on this side, then switch.
Find a set of stairs and get to WORK! Repeat this circuit 2-3 times, depending on your fitness level, for a full body workout.