“Stairs?! Oh, We’ve Moved To A New Level”

Spoken by one of my corporate men this morning. I told them we were going to include running the stairs in our workout, and you would have thought I told students they got a snow day.  I love this crew :-)

We had a fun pattern (if you are one of those people who refer to his workout as ‘fun’ 😉  ) this morning,

4 exercises

3 rounds: 1 min, 45 sec, 30 sec

After, 1 min each of 6 stations

New set of 4 exercises

3 rounds: 1 min, 45 sec, 30 sec

1 min each of 6 stations

Constantly changing, so time flew and they wouldn’t get bored.


The exercises we used are listed below. Ask if you don’t know one!  Read this first…


1st Set:

Diamond Jumps

Upright Rows

Squat Squat Lunge Lunge (alternate legs on lunges, option to jump it or step it)

Plank position, step R hand and R foot out to do a push-up, Come back, Repeat L



Stairs :-)

Reverse Flyes with a resistance band

BOSU sit-ups (small of back on blue part of BOSU)

Wall sit with bicep curl (legs make a 90 degree angle at the knees, back against wall)

Jump rope

Walking planks with feet on gliders (walk hands forward across room and back)

Ropes  (just watch:  https://www.youtube.com/watch?v=o6yX0GVDu1Y )


2nd Set:

X Jumps (Here)

Burpees (Here)

Side Lunges

Spiderman Push-Ups (As you push up, knee goes to elbow and elbows bend, alternating)


Repeat Stations


Have fun, be safe, remember these tips!






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