Six Stadium Stairs Workouts

Stair workouts kick your butt and tone it all at the same time. Take your weekend workout to the next level with these six stadium stairs workouts.

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Every Saturday, Jackson and I like to get outside and do some form of exercise. One of our favorite things to do is find a track with stadium stairs and get moving. We’re both able to do our own thing at our own pace.

Jackson’s a big fan of track workouts. He’ll be running timed 400 meters while I’m zigzagging up and down the stands. To keep it interesting, I’ve created six different stadium stairs workouts.

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Ten Flights

Warm up: Jog two laps around the track.

Workout: Run up one flight of stairs and walk/jog back down. Move onto the next one and repeat until you’ve run up 10 flights of stairs.

Cool down: Walk one lap around the track.

Timed

You’ll want a watch for this one.

Warm up: Run one lap around the track. Off to the side, do the following exercises down 10 meters and back:

  • High knees
  • Butt kicks
  • Lunges
  • Frankensteins
  • Karaoke
  • Side lunges

Workout: Start by running up the first flight of steps, then back down. Time yourself to see how long it takes you to run up each flight of stairs in the stadium. Try to beat your time the following week. If it takes you less than 10 minutes to complete or you’re looking for an extra challenge, start over when you get to the last flight of stairs but do them in reverse order so you end up where you started.

1000 Steps

Warm up: Jog two laps around the track. Stretch.

Workout: Count how many steps there are in one flight of stairs at your stadium. Divide 1,000 by that number to get how many flights you need to reach 1,000 steps. Then, run up and down that many flights of stairs.

Example: One flight of stairs has 50 individual steps. In order to get 1,000 steps, divide 1,000 by 50. This equals 20. Therefore, you’d run up and down 20 flights of stairs to reach your 1,000 steps goal.

Cool down: Walk one lap around the track. Half way through, turn around and walk backwards. Stretch.

One Step, Two Step

Warm up: Run one lap around the track. Off to the side, repeat this warm up circuit three times:

  • 10 body weight squats
  • 10 walking lunges each leg
  • 20 straight leg hops in one spot
  • 5 side lunges each leg

Workout: Alternate how you run up each flight of stairs. Start by going up each step. Then walk back down. The next set, skip a step as you run up. Then, walk back down. Repeat until you’ve done five flights of stairs by single stepping and five flights of stairs by double stepping.

Cool down: Walk one lap and stretch. Be sure to stretch out those calves.

Snake

Warm up: Run one lap at an easy pace and do some light stretching.

Workout: Run up the first flight of steps and instead of running back down, run over to the next flight of stairs to walk down that one. When you get to the bottom, run over to the next flight of stairs to run up them. Repeat this zigzag pattern until you reach the end of the stairs (or about 5-10 flights). Then, run an easy lap. And repeat once more.

Cool down: Walk one lap. Half way through, walk backwards.

Up, Down, and Around

Warm up: Run one lap and stretch.

Workout: Run up and down three flights of stairs. Then, head to the track to run a lap. Repeat until you’ve run four laps.

Cool down: Walk one lap. Stretch.

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See you at the track!