CHALLENGE: Stair Workout by Shay

Start doing a weekly "challenge" with your friends. Send out an email/text to your closest buddies or family members and challenge them to complete the following workout at least once before the end of the week. Make it a weekly thing, have a different person choose the challenge each week... Take selfies if you must.

You will need to find a set of stairs with 5 flights or more, I used the stairwell in my apartment building. If this is not possible, just alter the workout so it works with whatever staircase you do have access to.

Warm up:

For roughly the length of one song (or 3-4 minutes) run up and down all five (or more) flights. Average pace, do not sprint and do not walk. AMRAP for one entire song.

Workout:

(1) Sprint (run as fast as you can) up all five flights and then run/walk down.

(2) Sprint all five flights again, this time skipping every other step, then walk/run back down.

(3) HIIT: Utilizing only one flight of stairs, sprint up and down for one full minute without stopping (high intensity). At low intensity walk/jog up and down one flight for one minute. Repeat x3.

Cool down:

Run up all five flights of stairs at a medium pace, and back down. Then, run up four flights, then three flights, and so on.

I did this on Friday as a warmup for an ab workout. My calves were super sore both yesterday and today, and I was a sweaty mess by the end of it! I just had to share, so I emailed it to my girls and gave them one week to complete it. I am hoping we can make it a weekly thing and keep the challenge going to motivate each other. Try doing the same with your friends, I hope you enjoy it and let me know what you think!!


READY... GO!