santa monica stairs

Workout For The Day – Santa Monica Stairs

santa monica stairsGo for 10 sets:

Just to be clear, going up and down is one set. Or down and up. You can’t call going down and up as 2 sets!

Do the 10 sets walking, not running. Stretch hamstrings, quadriceps and calves at the top each time.

To make it a whole body workout, we will add exercises at the top and / or bottom of the stairs.

Top of the stairs:  Using the grassy area in the middle of 4th near Adelaide.

  • Push ups: 10 reps
  • Planks: 1 minute
  • Triangle push-ups: 10 reps
  • Hip lifts (to engage more glutes for the stairs, if you cramp, eliminate them): 15 reps
  • Crunches (nothing fancy here): 15 reps
  • Elastic band biceps curl: 15 reps
  • Elastic band lateral raise: 15 reps
  • Elastic band pull-aparts (rear deltoids) – choke up on the band part not using the handles and pull apart til the band touches your chest: 15 reps (adjust grip to make it burn)
  • Elastic band row wrapped around the barricade or a tree (in case you can’t do the pull ups at the bottom): 15 reps

Bottom of the stairs: There are pull up bars placed along the sidewalk – I just assume they are there for exercise.  Near the 4th street concrete stairs and the 6th street wooden stairs.

Pull ups: 10 reps or until failure (I need a chair to reach the bars, can’t jump anymore!)

Now you’ve obviously got to adjust the reps and resistance for you but I think I provided a good guideline.

Want to target your glutes more on the stairs?

Here are 3 ways to work more glutes on the Santa Monica stairs:

  • Make an effort to hinge at your hip with step and squeeze your working leg’s glute.
  • Lift your free leg back behind you with each step but just make sure not to kick anyone behind you!
  • Step partially sideways – at a 45 degree angle. I would say this is more for the hips (saddlebags).

No pressure, but my girlfriend and I used to do 15 sets on the concrete stairs…

Yes, all these tips work on any stairs, even the stepmill.

Bonus: After the complete stairs workout you can upgrade your glute shaping by adding this kneeling glute tri-set! (3 sets of 20)


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