By MH Staff - Posted on 7th January 2014
Try Thom Evan’s staircase moves for overall definition. All you need is 10m of stairs and 20 minutes. Outside steps are best, unless you have very understanding neighbours. Prepare your body for lift-off.
1 Every Step / Walk Down Recovery
Run up the stairs, ensuring that you touch each step with each foot as you progress. Focus on developing a consistent rhythm all the way up. Try to keep your head up and looking forward, once you get the hang of it. Walk down again for recovery, then turn and instantly start the next exercise.
2 Miss A Step / Walk Down Recovery
This time you need to run up the steps two at a time, alternating legs. Again, focus your eyes on the top of the steps rather than hunching over your lactic-filled legs. You're after athletic movement, rather than feeling like you're dragging yourself to the top. Stroll down and get ready for exercise number three.
3 Stair Hops / Walk Down Recovery
Hop on one leg up every step. This is about control, not speed. Engage your core by pulling your belly button in and tensing your abs to improve your balance. Hold your hands out to stay upright when you're first starting out. You will soon improve. Jog back down, repeat on the other leg and then have your walking rest.
4 Bounds / Three Minute Recovery
Start with both feet together. Now bend at your knees and hips and bring your arms down behind you. Explode upwards off both feet to land as high up the stairs as you can, swinging your arms up to give extra momentum. Jump again until you reach the top. Feel free to impersonate Rocky when you get there. You've earned it.