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The Up and Over Stairs Workout at Meridian Hill Park

Get your heart pumping and work on speed with this outdoor workout.

Meridian Hill Park offers a great set of stairs to perform the Up and Over workout, but any stairs will do. Photograph via Flickr user NCinDC.

Sometimes all you need is a good set of stairs to work up a sweat. Add a jump rope to the mix and you’ve got a heart-pumping routine, says personal trainer Errick McAdams. Earlier this year McAdams wowed us with his Meridian Hill Park workout. This time around, he has another one that can be performed anywhere with a set of stairs. McAdams recommends starting at the main stairs of Meridian Hill Park on 16th Street, but feel free to modify the workout to your location.

Equipment: Stairs, jump rope, and yoga bricks.

1. Start at the foot of the main stairs on 16th Street. Sprint up the stairs to the top of the park.

2. Sprint down the first flight of stairs on the other side. Turn around and sprint back to the top level of the park.

3. Place hands on yoga bricks—or ground or bench—and do 15 pushups.

4. Jump rope 100 times.

Repeat five times, timing yourself each round.

  • Errick McAdams

    Sorry for the confusion. Enter the park from the 16th street entrance closest to Flordia Ave. Once inside, walk up the main stairs (next to the hedges not next to the fountain). The top of those stairs (but not the top park level) is your start. Sprint up the stairs to the top park level. Run straight across (passing in front of the Joan of Arc Statue) to the identical set of stairs on the other side. Run down. Be careful. Once at the bottom, turn around and run back up to the park level. Perform push ups in front of the Joan of Arc statue. Then move on to jump rope. Do 100 jumps. That is one rep. Catch your breath. Walk down the stairs on either side of the Joan of Arc statue and start again. Up. Across. Down. Turnaround. Up. Push ups. Jump rope. UUURAH!!!:):):) Use the timer on your phone (if available) to time how fast you can complete a rep. Do 5 reps:):):)

  • A

    "Start at the top of the main stairs on 16th Street. Sprint up the stairs to the top of the park." If you are already at the top of the stairs how do you sprint to the top of them?

  • melrom

    You're right, that's confusing! Errick recommends starting at the foot of the main set of stairs on the 16th street side, but not literally on the street.

  • A

    That makes more sense! Thanks, Melissa.

  • L

    We're talking about the stairs on either side of the fountain -the ones in the photo, right? They're not on 16th St., they're on Florida/W St., so I'm still a little confused!

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