Here’s a workout to make you powerful. I happen to have a twelve-step staircase in my house, so I used this workout when I was snowed in, but you can use it anywhere you have stairs to climb. You’ll need a medicine ball (MB), stairs of some sort and a mat. I used a 10 lb MB. Have water handy. It will most likely take 50-60 minutes.
Warm up 8-10 minutes: Jog or jog in place
3 x (3 min climbing stairs as fast as you can + 15x squat with over head MB throw + 15x push up on MB (alternate arms) + 15x sit up w/ MB overhead)
3 x (3 min climbing stairs as fast as you can + 15x pushing from push up position to pillar + 15x tricep dips + 15x side pillar taps w/ 15 second hold)
3 x (3 min climbing stairs as fast as you can + 15x underhand MB toss with squat +15x calf raises + 15x sit up w/ MB chest press)
3x (30 sec lateral step ups each leg + 20x bicycle crunch + 20x row boats + 20x v-ups)
Recover: 5 min cool down jog and stretch