Does the thought of setting aside 30 minutes to get a workout in make your head spin?
If getting your workout in is just one more thing you don’t have time (or space, or equipment) for, then this one’s for you!
Seven moves, six minutes, and your done!
Here’s how it works: Find a staircase, park bench, picnic table or other stable, elevated surface. Complete each exercise for 30 seconds, resting briefly (15 seconds) in between. See descriptions below for proper form and/or to modify. Looking for more? Check out my Free 7-Day Jump Start Plan!
1. Triceps Dips
Directions: Place your hands on the edge of the second step with your fingers pointing toward your toes. Keep both feet flat on the ground with knees bent. Slowly lower your butt down to the first step by bending your elbows back (not out), then straighten your elbows and push up, squeezing your triceps. To make this exercise more challenging, lift one foot off the floor for the first 15 seconds, then switch and lift the other leg off the floor for the remaining 15 seconds. If just starting out, perform this exercise from the bottom step, keeping legs straight and heels on the floor. Slowly lower down just a few inches (not all the way to the floor), then push back up.
2. Incline Push-up
Directions: Place your hands on the stairs at chest height and shoulder width apart. While balancing on your toes and keeping your body straight, lower your elbows to a 90 degree angle, then push back up. To make this exercise more challenging, hold the plank position for a few seconds or reverse the direction altogether, placing your feet on the staircase and your hands on the floor, arms straight in a plank position. Slowly lower your body to the ground while keeping your back straight, then push back up into plank position.
3. Bulgarian Split Squat
Directions: With the ball of your back foot on the second step, position your front leg about two feet in front of the stairs so that you can lower into a squat position without your knee extending beyond your toes. Keeping the weight on your front leg, slowly lower down to a lunge until your front thigh is as close to parallel to the floor as possible. Hold briefly, then push back up, squeezing your glutes at the top. Perform 10 reps or for 30 seconds, then switch legs. To make this exercise more challenging, hold a dumbbell in each hand. To make it less challenging, place your back foot on the bottom step.
4. Step Up or Jump Up
Directions: Place your right foot on the bottom step (or second step if preferred). Bring your left foot up to your right, then lower your right foot back to the floor, followed by your left. Repeat this as quickly as possible. To make this exercise more challenging, hold a dumbbell in each hand (arms down by your sides) for the step up OR jump up with both feet simultaneously, stepping or jumping back down.
5. Glute Bridge
Directions: Lie down on a mat or rug in front of your staircase with your back flat on the floor and your heels on the second step. With your toes pointing up toward the ceiling and your arms by your side, raise your hips off the ground, squeezing your glutes at the top. Your shoulders, hips and knees should form a straight line. Slowly lower back down to starting position. To make this exercise more challenging, use only one leg, slightly lifting the heel of the other leg off the stair. Then, switch legs.
6. Calf Raises
Directions: Stand with the balls of your feet at the edge of the bottom stair while holding onto the railing. Rise up onto your toes, keeping your body in a straight line and squeezing your calves at the top. Slowly lower your heels back down to starting position and repeat. To make this exercise more challenging, perform with one leg at a time.
7. Reverse Crunches
Directions: Sit on a step, holding the railing with each hand for balance. Bring your knees into your chest while squeezing your abdominal muscles. Then extend your legs to form a straight line, holding briefly to further engage your core, before bringing them back into your chest. Repeat.
BONUS MOVE: Top off your workout with 30 seconds of alternating toe taps. In a fast-paced motion, alternate tapping your toes onto the first step of your staircase.
For the complete playlist of this workout, click here. Download my FREE 7-Day JUMP START GUIDE for additional workouts to get fit, my favorite healthy recipes to fuel your body, and daily devotionals to get focused and prime your day for success!
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