We’re back from a long break. We either trained abroad, were sick or not motivated enough to train – which applies to me in particular. With today’s training I consider myself back

After a long drive to Linz, battling myself through snow-covered roads amid the cold Mühlviertel winter landscape, I picked up Peter. We almost instantly decided not to train at our usual place – somewhere nearby would suit us better. Peter suggested the stairs in the house he lives in. A great idea!

The house has a total of twelve floors, all of which were utilized today.

We did the following:

• Crawling up the stairs backwards (six floors)
• Utilizing jump variations (six floors
• Crawling back down (three floors)
• More jump variations (nine floors)
• Stair sprint (twelve floors at once)
• Lunges (twelve floors at once)
• Farmer’s walk up the stairs (most stairs with either 48 or 40 kilogram, one floor with 88 kg of additional weight)

We finished the workout with some back exercises (either stiff leg deadlifts or rows) to give our back the proper portion of work in the end.

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I have to say that I am amazed! Crawling up some stairs is a tremendous workout for the whole body – I already feel my shoulders and core aching. The sprint upward was a killer for the legs in terms of systemic workload, the lunges and weighted walks were a test of muscular endurance.

Overall the training showed that you do not need much to train properly. Stairs are everywhere – and usually not frequented well. During our workout, we did not run into one single person. All of them were taking the elevator instead – a pity, when you think of the possible health benefits of taking the stairs instead of the elevator. For those who sit all day, this is a welcoming way of exercising a little every day. If you want to take it further: Climb up the stairs instead

Thanks to Peter for another great workout!

Onward to continuing next week – hopefully!

Train on and stay strong,
Simon

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