August 10th Cardio Circuit

Today is a cardio day. I'm going to post this brand new staircase circuit in case you need a little variety in your week. Do it once through for a good 15-20 minute workout or repeat two or three times for a more intense workout. You don't need any equipment for this one, just a set of stairs and your sneakers.

Walk up and down stairs at easy pace - 3 minutes
Walk up and down stairs as fast as you can - 1 minute
Walk up and down stairs at easy pace - 1 minute

*Stair pushups - place hands on step in front of you (The higher the step, the easier the pushup) Do 16 pushups.

* Squats to Step - Stand with back to stairs and squat until butt just touches the second step. Repeat 16 times.

* Step Ups - Right Leg - Place the right foot on the second step of the staircase (or lower, if that feels too high for you), transfer the weight to the heel and push into the heel to come onto the step. Step back down and repeat for 16 reps on the right leg.

* Squats to Step - Repeat 16 times.

* Step Ups - Left Leg - Place the left foot on the second step of the staircase ( or lower, if that feels too high for you), transfer the weight to the heel and push into the heel to come onto the step. Step back down and repeat for 16 reps on the left leg.

* Tricep Dips - Sit on the bottom stair with your hands just beside the hips. Push up onto the hands and keeping your hips close to the stair, bend the elbows and lower down, keeping the shoulders down until elbows are at 90 degrees. Push back up and repeat for 16 reps.

* Stair Pushups - 16 pushups

* Split Squats - Right leg - Stand about 3 or so feet in front of the staircase and place the left leg on the step behind you, resting on the toe. Keeping the weight in the front leg, bend the knees and lower into a lunge until the front knee is at about a 90-degree angle. Push through the front heel to stand up and repeat for 16 reps on the right leg.

* Squats to Step - 16 reps

* Split Squats - Left leg - Stand about 3 or so feet in front of the staircase and place the right leg on the step behind you, resting on the toe. Keeping the weight in the front leg, bend the knees and lower into a lunge until the front knee is at about a 90-degree angle. Push through the front heel to stand up and repeat for 16 reps on left leg.

* Tricep Dips - 16 reps

Walk up stairs 2 at a time - 1 minute
Run up stairs as fast as you can - 1 minute
Walk up and down at slow, steady pace - 2 minutes
Run up stairs as fast as you can - 1 minute
Walk up and down at slow, steady pace - 2 minutes

Congratulations, you survived my staircase cardio circuit :)