“This is a great workout because no matter where you are, you can always find a staircase to do steps, jumps, plyo moves, and more.”
1. Calf Stretch:
Stand with one foot on ground and other foot on edge of stair with heel down and toes up. “Do this stretch with your leg straight to hit the gastrocnemius; bend your knee slightly to target the soleus, or deeper calf.”
2. Lateral Stair Climb:
Stand with right side facing bottom of a staircase. Place right foot on either the third or fourth step; bring left foot to meet the right. Continue heading up the staircase, switching legs; aim to do 20 steps per leg. If there aren’t enough stairs, jog down, then repeat back up.
3. Stair Bulgarian Squat:
Stand facing away from bottom of the stairs, with right foot 1 or 2 steps behind you (depending on your height). Bend both knees 90 degrees, keeping front knee in line with ankle.
Find something you can use as a landmark, such as a row of bicycles or sidewalk cracks. Do skaters from side to side, crossing one leg behind you and pushing laterally to opposite side. Each round, try to go a little farther in distance.
Do 20 reps per side.
5. Plyo Stepup:
Place right foot on top of a bench. Pushing through right heel, jump up and land softly while switching legs so left foot is now on bench and right foot is on the ground.
Do 20 reps; switch sides.
6. Single-leg Deadlift:
Stand with feet hip-distance apart. Lift right foot and hinge forward, extending right arm; keep hips squared, back flat, core engaged, and head in neutral position as you lift right leg behind you.
