12 Days Fitness Challenge Workout 7: Step It Up!


Your mission: Complete twelve workouts between December 1st and January 1st

If you’re a Performance Fitness member these twelve workouts can be any combination of personal training sessions, group training classes, a DIY workout from the Performance Fitness Exercise Guide (don’t have a PFit Exercise Guide? email us and get one!), a WOW, or one of the 12 Days Challenge Workouts.

The important thing between now and January 1st is to get in your workouts. Don’t have an hour to workout or can’t get to class? No worries! For this challenge, intensity trumps time.

Not a Performance Fitness member? You can still play along (although not win the prizes) by following the 12 Days Workouts OR you could become a member and be eligible for the prizes and get the full benefit of training with our cast of wacky, yet loveable fitness experts.

Workouts will be posted daily, Monday through Friday. Post to comments below to get credit for completing the workout

Workout 7 – Step It Up

This workout challenges you to step things up in two ways. First, you’ll do a set of max rep push-ups, and then you’ll do stair or step (get it?) sprints.

Part 1 – Pick a challenging plank push-up variation (NO KNEES!). Your choices are incline (hands elevated on window sill, counter, chairs, step), floor, decline, or close grip. Do as many PERFECT plank push-ups as you can. You may rest in plank position if necessary, but once you can no longer push yourself up, the challenge is over.

Part 2 – Do 10 rounds of 30 seconds on/30 seconds of stair climb. Run up every other step and run down EVERY step for 30 seconds. Recover for 30 seconds and repeat 9 more times.

Post your push-up variation, total number of push-ups, and numbers per round of stair climbs to comments.



  1. Grace Jenchura on December 9, 2014 at 2:03 pm

    Yesterday, I did the half and half challenge, modifying the pushups due to my shoulder problems. (I did my push-ups using the back of futon).

  2. Deanna Segrave-Daly (@tspbasil) on December 9, 2014 at 8:28 pm

    I did the half & half challenge today 🙂

  3. Beth on December 10, 2014 at 9:29 pm

    15 close grip and the 10 rounds of stairs DONE. That was fun!

  4. JC on December 19, 2014 at 7:50 pm

    31 push ups (birthday push ups!) and stairs done. It’s good to be back!

    • michelle on December 22, 2014 at 5:55 pm

      Glad you’re back, Jess!