Exercise & Fitness

Workout of the Week: Stair Circuit from Fit Formula

Use your everyday stairs for a killer cardio workout, courtesy of Brookside’s Fit Formula.

Fit Formula encourages clients to balance a healthy eating plan, workout and mindful lifestyle to reach their fitness goals. We chatted with Sharon Prothe, Fit Formula’s fitness guru, about how a simple set of stairs can make a big difference in your fitness regime.

Do one set of each exercise, and then repeat the full circuit two more times.

Stair run

Run as fast as possible up the set of stairs by explosively driving out of the ball of your big toe, lifting knees, and swinging arms. Once you reach the top of the staircase, slowly or briskly walk or down, being mindful not to miss any steps. Rest for 1 minute and repeat. Do three sprints total.

 Elevated mountain climber

Place both hands on the stair and get into full plank position with your wrists directly below shoulders, feet hip-width apart. Engage your core to draw your right knee in toward your left elbow. Come back to center and draw your left knee in toward right elbow. Make sure to keep your spine straight and shoulder blades down and back during the entire movement. Do 10 reps per side.

Single leg lunge/step up

Do a traditional lunge, taking a large step forward with one leg so that you’re in a staggered stance and then bending your front knee to lower your body toward the step. Continue until your back knee is hovering. Finish by bringing your back foot to meet your front foot. Do 10 reps per side.

Elevated push up

Place both hands on the stair and get into pushup position with wrists directly below your shoulders, feet hip-width apart. Engage your legs and core as you bend your elbows and lower your chest toward the step. Keeping your whole body strong, making sure your push up isn’t compromising your body position. Repeat movement at a quick pace. Do 10 reps.