If you want to stay fit and shape your body, don’t look for complicated tutorials or intensive fitness programs. You can simply do these exercises in ten minutes and use the stairs you have at home; these will help you get excellent results in two weeks.
A quick full body workout can be done at home and all you need is your stairs.
There is no better exercise device than your body weight and stairs are a great help for cardio workouts .
This quick workout will work every part of your body, so there are no more excuses. Please warm up and stretch very well before you start to avoid muscle soreness after training.
1. Side stairs
Go up and down the stairs sideways, try to move your arms and do it as fast as you can.
Do it 3 times.
2. Step up + knee bend
You have to go up the step with one foot, at the same time that you raise the opposite knee and alternate the movement.
Do it 20 times.
3. lunge
Raise one leg to the second rung of the ladder, leave the other one down and bend it until it almost touches the ground, alternating both legs.
Do 20 reps.
4. Squat
Climb to the top of the ladder and go down step by step with slow, controlled movements, using your arms to balance your weight.
Do it 2 times.
5. Frog squat
Go up step by step with small jumps maintaining the squat position, lower as much as you can when you do a deep squat. Do not forget to squeeze your buttocks well when going up.
Do it 2 times.
6. Sit-ups
Sit on one of the steps and support your arms, your body should be as if you were forming a letter V, only support your buttocks. Bring your legs together and straighten them and return them without bending your back.
Do this 20 times.
7. Buttocks
Position yourself as if you were going to sit on the first rung of the ladder and rest your hands on the second rung; now lift your buttocks and leave them in the air, go up and down without touching the step.
Do this 20 times.
8. Pushups
Rest your hands on the second step of the ladder and get into a plank position, lower your body completely by tightening your abdomen and bending your elbows, spread your legs for more control.
Do this 20 times.
