How to do Stairs Workout or Over Twenty Stairs Workout With Dorathy Olali.

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Sequel to my article on women in fitness with Dorathy Olali, I had mentioned that there would be a follow-up focused on her stairs workout showcase. 
As she had earlier mentioned, stairs could be used to work all muscles of the body. However, the stairs found in a stadium or arena is much better for this course compared to the one you probably have at home. Not the less, you can use any set of stairs to do some productive workout. 
My time with Dorathy was eye-opening as to the amazing work that could be done with very limited facilities. The grey area between indoor and outdoor workout which is often overlooked became even more conspicuous.  I have had and done most of my training indoors while Dorathy has done more of her training outdoor. I would find myself lost developing outdoor workout if I'm to be taken out of the blue and she may also find herself lost if she were placed in same situation for indoor workout. The truth is, there is a difference and I would leave that discussion for another article as the thought of writing on this is clouding my mind. 
I observed Dorathy do her step workout while making videos. She progressed slowly starting with light warm up cardios like arm-circles. She then progressed to more rigorous workout that involved jumping, stepping, squating, running and even crawling. Here is a progressive run down of some of the workout you can do with a set of stairs. 
  1. Start with arm oriented stretches or movements like arm circles to loosen/warm up. 
  2. Now do some step taps and calf raises to jump start your leg workout on this course. 

  3. You can do some alternate step jumps and progress to single step runs.  Alternate step jumps increase strength and speed. They would also lift the body in preparation for the coming routines. Single step runs will improve your heart rate. 
  4. Jump squats will come in handy here along with some long lunge pulses or split squats.  These lunges would strengthen your legs and gluteal muscles.

  5. Using resistance bands can improve the quality of your workout by creating more pressure on your lower muscles. 

  6. You can do more lower body programs like a double step run or single leg calve raises before progressing to upper body workout. 

  7. You can start your upper body workout with two or more abdominal programs like the side plank crunches as illustrated although we do not consider abdominals as upper body workout.They are sometimes categorized as Lower body workout but what better way to progress upward than with abdominals? The side plank crunch will tighten your core. 

  8. Pushing Up, inclined and declined, would come in handy and some hand stands and shoulder press for shoulders, well if you can do that. The decline push/press up targets the muscles of the chest, shoulders ,back and arms. In addition, maintaining the proper rigid body position requires a fair amount of strength and stability through the entire core,legs and back. 

  9. You can also do some dips to build your triceps. 

  10. The Crocodile walk should send this course to its peak.  The crocodile walk is a total-body workout that will improve your endurance, and build strength in your core, arms, legs and shoulders. Keep the movement slow and controlled for maximum benefits.  Wrap this up with closing double leg hop which would work your calf muscles. Hopefully you should be “wasted” already. 
Click here to see the video. I hope this helps you whenever you find an amazing set of stairs. Don't waste that moment. 

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