The Third Floor Walkup...Training on the Stairs For The Apartment Warrior

By SquidSix

Live in a walkup apartment? Wanna get some really odd looks? Try these:

• Take the stairs, feet together, three at a time, up one floor. Jump up till you reach the landing. Think of a BIG box jump. Try to avoid touching your heels to the steps when you do these. Bend at the knees, flex the calves, and spring!
  
  
• At the top, do one-leg jumps just like the last set, but one foot touches. Do your best to avoid letting the heel touch the step. Switch legs for the next flight.
  
  
• Now, at the top of the third floor, turn around, face the bottom, and get into the pushup position. Start down the steps on your hands. Take two steps at a time, walking down face-first on your hands and toes. Think of a downhill bear crawl. When you reach the bottom of the first flight down, reverse the process and go up again, backwards. Two at a time, till you reach the top again.
  
  
• Next, take the steps two at a time, hopping your hands, but this time BOTH hands at the same time, like the jumps, only down, and with your hands. You can let your knees drag a little if you're worried about falling. (In a lot of years of having people do these, I've never had anyone fall.)
  
  
• When you reach the landing, reverse the process, both hands together, two steps at a time, till you hit the top. Rest if you need to, then it's back down, walking, one hand at a time, two at a time, like you did the first flight. Do this all the way to the bottom.
  
  
• Now, jumps again, both feet, three steps at a time, to the top.

This is ONE SET. Try to get three.

• If the downstairs hand-hops are too hard the first time around, take them one step at a time. As you get stronger, you can do one hand hops down two steps, then switch hands.
  
  
• Another variation is to crab-walk all the way down, feet first, then back up, head first (backwards crab-walking is pretty tough on a flat surface, imagine the workout UP THE STAIRS.

These should give you an incredible shoulder and upper arm workout, and target the quads, gluts, and calves. It will be VERY hard, and you will never bitch about walking up the stairs again.

Oh, one more thing: GET THE HELL OFF THE ELEVATOR!!

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