Brutal 10 Minute Workouts: Part Eight – Stairs Workout

Here we are again, part eight in the 10 minute workout series. This time around it’s using a set of stairs.

You’l rarely see a stairs workout now. They are really underutilized in the mainstream fitness world and it’s a huge shame. A good set of stairs is arguably the only thing you need if you are looking to get super lean and get incredibly fit in the process.

First things first, you need to find a set of stairs suitable to train on. Colleges, stadiums and high rise buildings are obviously the best bet. Ultimately, you are looking for a set long enough that it takes you around 10 seconds to run up.

There’s more to a Stairs Workout Though…

You’ll be doing more than just running up and down them though. Running up and down a set of stairs is just scratching the surface of how you can train with them. The two workouts below are full body training. The stairs act as a full gym. All you need to do if find a set, get your head right and get ready to get incredibly tough and fit.

As with any workout, before you get onto the main part, be sure to warm-up well!

Workout 1: Legs up, Arms down…

1a. Sprint to the top

1b. Bear Crawl down to the bottom

Rest 30 – 60 seconds and repeat for the 10 minute time limit.

This is a very physically and mentally demanding workout. The sprinting up will get your heart rate up and your lungs and legs burning. The bear crawl down is incredibly challenging on your entire upper body with particular emphasis on the shoulders, triceps and mid section. Be incredibly careful on the bear crawl down. Opt for slow, precise movements over speed. On the sprint up though, speed is key. Be sure to work at 90-95% of your max speed!

Workout 2: 5 Championship Rounds of Hell

Round 1

1a. Jump up the stairs x 1 minute

Rest 1 minute

Round 2

1a. Sprint up the stairs x 1 minute

Rest 1 minute

Round 3

1a. Squat each step up the stairs x 1 minute

Rest 1 minute

Round 4

1a. Sprint up the stairs x 1 minute

Rest 1 minute

Round 5

1a. Big strides up the stairs x 1 minute

Rest 1 minute

Closing Thoughts

There it is then, two nasty, but effective stairs workout options for you to add into your training week.

With number eight in the bag, below are the previous seven parts in case you have missed them. If there are any particular pieces of equipment you would like to see in this 10 minute workout series, don’t hesitate to give me a shout.

Part 1: Two 10 Minute Sandbag Workouts

Part 2: Two 10 Minute Bodyweight Workouts

Part 3: Two 10 Minute Kettlebell Workouts

Part 4: Two 10 Minute Barbell Workouts

Part 5: Two 10 Minute Medicine Ball Workouts

Part 6: Two 10 Minute Punch Bag Workouts

Part 7: Two 10 Minute Weight Plate Workouts

If running stair is good enough for Rocky, it’s certainly good enough for us!

Train hard as always, get strong and get tough both physically and mentally.

Phil.

complete mma training