Whether you’re in the North East where we’re in mid-winter mode, or in a warmer location, stair climbing is an excellent and affordable way to get your cardio, power and endurance. It’s also perfect for great-looking legs and that lifted butt I talk about with KettleX workouts.
Here are 7 routines for staircase climbs from 1 to max of 15 flights, depending on what’s accessible to in your home, apartment building or office. Feel free to add your own options to these sessions, and let me know how you do!
NOTE for the following sessions-
For optimal results toward improving cardio capacity, muscular endurance and appearance, using a stopwatch offers accurate feedback, enabling you to chart your progress within the workout and on subsequent sessions. Be sure to note exactly what you did in the session, including options chosen, so you can perform the same session again and improve your time!
As you ascend the stairs, use the stopwatch to time your set to the floor of your choice. Then make a note of how long it took to get there.
Next, keep track of the descent (via stairs or elevator) time. As you gain endurance, your goal is to reduce the ascending time, even by a second, and keep the rests the same or ultimately reduced as well. Keep your times logged and watch your success!
If you’re ascending more than 6 flights, you can recover by taking the elevator down, since the emphasis for these sessions is on the ascent.
Perform one version of these sessions once per week. If you are just beginning your fitness lifestyle, these sessions should be done on their own. If you’re more advanced, you can implement the stair sessions either prior to or after your KettleX workouts.
For personal safety, please use staircases that you are already familiar with, ones that are not isolated or dark and preferably have cameras, if in large a building. Do not wear headphones with theses workouts, unless at home. Be sure you know which doors may be accessed and which are locked within the building.
Session 1- No Kettlebell 1 Flight
- Time the entire set, stopwatch keeps running until sets are completed.
- Ascend one or two steps at time.
- Walk down one stair at a time.
- Walk or run 10-15 flights
- Rest 2-5 minutes
- Repeat entire set again, up to 3 times.
- Try to match or beat your total time on subsequent days.
- Add On: choose one or both-
- 5 Jumping Jacks before ascending
- 5 Squat Jumps before ascending
Session 2- With Kettlebell(s) 1 Flight
- Time the entire set, stopwatch keeps running until sets are completed.
- Hold Double or Single bells, options:
- Straight arm(s)
- Home position(s)
- If you have 2 bells of differing weight, perform an even set of stair climbs, placing bells on alternating sides on each climb.
- Ascend single or double stairs, though heavier weights will necessitate using one-step approach.
- Walk down one stair at a time.
- Climb 4-6 flights
- Rest 2-5 minutes
- Repeat entire set again, up to 3 times.
- Try to match or beat your total time on subsequent days.
Session 3- No Kettlebell 2-6 Flights
- Time yourself on the ascent.
- Ascend one or two steps at time or alternate one flight single stair, next flight double stairs.
- Stop the stopwatch when you reach the chosen floor, note your time.
- Start the stopwatch for your rest period, make a note of your time.
- Walk down one stair at a time.
- Try to match or beat your ascending and / or rest periods on subsequent days.
- Repeat 5 – 8 times
- Add On: choose one or both-
- With stopwatch still on for recovery, perform
- 5 Jumping Jacks at each landing as you ascend
- 5 Pushups at the end of each set, at first floor
Session 4- No Kettlebell 5-8 Flights
- Time the entire set, stopwatch keeps running until sets are completed.
- Ascend 1 flight, return down
- Ascend 2 flights, return down
- Continue adding a flight until least 5 flights reached.
- If you’re ascending more than 6 flights, you can recover by taking the elevator down.
- Or walk down, descending stairs one at a time.
- One set
- Stop the stopwatch once sets are completed, note your time.
- Try to match or beat your total time on subsequent days.
- Add on: choose one or both-
- 5 Jumping Jacks at each landing as you ascend
- 5 Pushups at the end of each set, after descending
Session 5- No Kettlebell While Climbing 8-15 Flights
- Time yourself on ascent to at least 8th floor.
- Ascend one or two steps at time or alternate one flight single stair, next flight double stairs.
- Stop the stopwatch when you reach the chosen floor, note your time.
- Start the stopwatch for your rest period.
- If you’re ascending more than 6 flights, you can recover by taking the elevator down.
- Or walk down, descending stairs one at a time.
- Try to match or beat your ascending and / or rest periods on subsequent days.
- Repeat 3-4 sets
- Add on: Kettlebell placed at first floor landing.
- With stopwatch still on for recovery, perform 15-20 Double Arm Swings.
Session 6- With Kettlebell(s) 2-6 Flights
- Time yourself on the ascent.
- Hold Double or Single bells, options:
- Straight arm(s)
- Home position(s)
- If you have 2 bells of differing weight, perform an even set of stair climbs, placing bells on alternating sides on each climb.
- Ascend single or double stairs, though heavier weights will necessitate using one-step approach.
- Stop the stopwatch when you reach the chosen floor, note
- your time.
- Start the stopwatch for your rest period.
- If you’re ascending more than 5 flights, you can recover by taking the elevator down.
- Or walk down, always descending stairs one at a time.
- Try to match or beat your ascending and / or rest periods on subsequent days.
- Repeat 3 – 5 sets
- Add on:
- With stopwatch still on for recovery, perform
- 5 – 10 Pushups at first floor
Session 7- With Kettlebell 6-15 Flights
- Time yourself on the ascent
- Hold Single bell options:
- Straight arm
- Home position
- Ascend single or double stairs, though heavier weights will necessitate using one-step approach.
- Stop the stopwatch when you reach the chosen floor, note your time.
- Start the stopwatch for your rest period.
- If you’re ascending more than 6 flights, you can recover by taking the elevator down.
- Or walk down, descending stairs one at a time.
- Try to match or beat your ascending and / or rest periods on subsequent days.
- Repeat 3 – 4 sets
- Add on: choose one or both-
- 5 – 10 Double Arm Swings at each landing as you ascend
- 5 – 10 Pushups at the end of each set, after descending
