I love full body exercises that don't require too much equipment. I travel quite a bit, which means that I'm not always able to bring too much equipment with me, and I don't always have access to gym either. However, I always find the way to workout, because, hey, no excuses, right?
Here are some tips to keep up your workout routine when traveling. If there's a will there's a way. Or, put it another way…
And it often means working out smartly, using all equipment you have, which may not be too much.
Back in the days when I was in our school's track and field team, we often used stairs for our workouts. We did all sorts of runs and jumps, fast sprints and deep squats on the stairs. Our legs were on fire!
There are various movements that you can do on stairs. Stair workouts are really versatile, developing your
– Strength. Low squats and lunges are perfect for strengthening your legs, especially glutes and hamstrings.
– Speed. Those fast sprints up and down the stairs increase your speed for sure!
– Agility. Sprints and fast turnovers make you focus on foot speed as you are quickly changing your direction, just as you do when running up the stairs and then immediately coming down again.
– Power. Power is a combination of strength and speed. A lot of times we focus on strength training alone but forget the power. We also need power workouts in our routine to maintain or restore the functional function of our bodies.
You get all this from the Strong Legs Stair Workout below!
Do the following routine three times.
Here's how to do the exercises:
1. Diagonal Lunge. Start out facing the stairs, feet together. Take a long step with your right leg, stepping diagonally to the every second step, coming to a lunge. Step your left foot next to the right. Then, take the next step with your left foot and come to a lunge. Repeat.
2. Narrow Jump Wide Jump. Start out facing the stairs. Jump to the first step, bringing your feet together as you land. Then jump to the next step, landing into a wide stance, feet apart. Next jump, bring our feet together again. Repeat.
3. Stair Run. Run all the steps up as fast as you can. Repeat three times before moving on to the next exercise.
4. Wide Squat Jumps. Start out facing the stairs. Jump to ever second step, landing in a wide squat position. From there, jump up again and land in a wide jump position again.
5. Mountain Climbers. Facing the stairs, place your hands on the third or fourth step of the stairs. Straighten your body. Your body should form a straight line from your head to your ankles. Now start running on place as fast as you can, bringing the knees as close to your chest as possible. Do 30 repetitions before moving on to next exercise.
6. Side Lunges. This exercise is very similar to regular side lunges, only that now you are moving up the stairs. Start out standing sideways, your left side facing the stairs. Lift your left leg and bring it to second or third step. Make a deep squat as you are coming into a lunge. The right leg follows. Repeat. Go up the stairs and come back down. Then do the same with your other side, starting out with your right side facing the stairs.
7. Reverse lunge. Start out with your back facing the stairs. Place the left leg to the stairs behind you, keeping the right leg firmly on the ground. Lower the right leg as much as you can. Make sure that your right knee is not moving over the right toe – you should be able to see your toe. Repeat 15 times, then switch legs.
8. Tap Toes. Start out facing the stairs with your feet together. Quickly jump your left foot to the second or third step, then change immediately. Alternate left and right leg, move as fast as you can.
Have fun and enjoy the workout!