And now for something completely different … from the Art of Manliness and Chad Howse:

Find a flight of stairs with at least 20-30 steps. Probably the best place on campus is one of the staircases leading to the second floor of the Barbara Flurry Memorial Hall. Follow the workout chronologically, resting only after each set is finished.

Warm-up
Jog up the stairs at 75% of your max speed for 5 sets.
One set should equal 30 steps. If you only have 20 steps, that’s fine, just do 6 sets instead.
Rest 60 seconds, then begin the circuits.

Circuit 1
Start at the base of the staircase.
A1. 20 push-ups
A2. Sprint (5 flights)
A3. Decline Push-ups (feet on 3rd step)
Rest for 60 seconds, repeat 2x

Circuit 2
B1. Bounding – Jump to highest stair possible – 6 reps (start from base) (Take your time on these, and don’t get over-ambitious — concrete stairs and shins don’t go well together.)
B2. Jumps – start from 1st step, drop down, jump to second – 10 reps
B3. Mountain Climbers – 30 reps
Rest for 60 seconds, repeat 2x

Circuit 3
C1. Bulgarian Split Squat – 20 reps each leg
C2. Sprints – 5 flights
C3. Split Squat Jumps – 20 reps each leg
Rest for 60 seconds, repeat 2x

Finisher
Start by doing 15 push-ups on the ground, flat. Then immediately do 15 push-ups on the first stair with your feet on the ground. Then the second, third, fourth, and finally 15 on the 5th stair.

Here is a video showing the workout.

This is how you will feel when you are done.

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