So, when I'm not trying to fit in the Angry Bird workout, I like to do a workout in the stairwell that I've been figuring out over time. I keep thinking of things to add. It started out at 7 minutes and it's up to about 20 now. So, here's how it goes:
I work on the 22nd floor. Each floor has two flights of stairs with 10 stairs each = 20/floor. If I just walked straight down I would go down 440 stairs in total. That's the 7 minute version and you can get a great quad workout doing just that. I was trying to think of how I could get more out of it and I came up with this:
-Go down two flights of stairs
-backtrack and go up one flight of stairs
-Go down that set and then go down two flights of stairs
-repeat all the way down.
-Every 4th flight of stairs I stop at the bottom and do 10 incline push ups on the 4th step from the bottom. Not hard at first.....not bad half ways down....killer by the end.
-Every 4th flight of stairs I stop at the bottom and also do a make-shift back workout. I grab the hand rail so it's in front of me, put my feet as close to it as possible, lean back, and use my back to pull me forward, squeezing my shoulder blades together. Similar to a row. It's hard because it doesn't allow me much range of movement so strict form is mandatory to get anything out of it.
So, by the time I get to the bottom I have:
-walked down 660 stairs
-walked up 220 stairs
-11 sets / 10 reps each of incline push ups
-11 sets / 10 reps each of back, rowing type exercise.
I'm not sure what the calorie count would be on that, but it's great way to get in some extra exercise.