Food & Fitness Friday: Plyometric Stair Jump

How to do Plyometric Stair Jump:

Step 1: Start by standing in front of a set of stairs in a squat position. Arms down at your sides. This is the starting position.

Step 2: Jump with two feet bringing your knees to your chest while jumping to the stairs in front of you. Swing arms up as you jump to give yourself momentum.

Step 3: Try to land softly on the balls of your feet with a bend in your knees and then immediately explode back up. Do this until you reach the top of the staircase, and back down to the bottom when complete, and repeating 10 times. Depending on the length of the stairs you are using you can adjust how many up and downs!

If you are feeling stronger and have been working on triceps dips and pushups from the past fitness and food Friday’s then I suggest adding these two exercises to this weeks workout!

Tricep Dips

Take a seat on a stair and place you hands on the edge of the stair directly below your shoulders, feet planted a few stairs below. Lift your hips up to hover above the stair, and straighten your arms. Next, keeping your hips lifted, bend your elbows behind your body to execute a tricep dip. Do 20 consecutive tricep dips.


Start with your palms directly under your shoulders, placed on the edge of a stair. Your body should be in a plank position with your toes planted a few stairs below. Execute a pushup, bending your elbows bringing your chest almost touching the edge of the stair where your palms are placed. Do 20 pushups, taking a break at the 10 rep mark if needed.

Plyometric (plyo – jump) exercises are best for increasing muscle power. These are bodyweight exercises and do not require weights or equipment. Plyos take the regular bodyweight exercises to the next level by incorporating a powerful jump, which activates the muscles with maximum force for a short interval of time. And this increases muscle speed over time. In fact, 3 sets of 3-5 reps, twice a week, can make you fast and agile like an athlete. So, if you are training to be fit, you must include plyos in your workout routine.


  • Try to complete as quickly as possible in good form.

  • Be sure to take quick/deep breaths throughout.


  • Run up the stairs while raising knees high and to your chest.

  • Wear a weighted vest.

have fun jumping, birdies!


the little chef with the heart ❤️

Katie Dixon