… maximize muscle growth and tone. Every fifth flight, increase your pace to a jog and then return to walking.
4. Perform step-ups on the stairs. Stand facing the stairs while holding 5- to 10-pound dumbbells or a medicine ball in your hands. Lift your right foot and place it on the step. For a higher reach and to increase the challenge to your glutes, place your foot on the second or third step rather than the first. Keep your knee aligned with your ankle. Push through the right foot to lift your body up onto the step. Hold the lift for one count, and then lower your left foot back to starting position. Complete three sets of eight to 12 repetitions on each leg.
5. Lunge on the stairs to target your glutes. Face the stairs and step the right foot on the second or third step, with your knee bent to 90 degrees. Lower your left, or back, knee to the ground. Push through both feet to rise up to starting position. Complete three sets of eight to 12 repetitions on each leg.