GYM - Stairs & Strength

Focus = Strength

TERMINOLOGY REFRESHER:

base level: your regular stepping base level, should be a level that feels challenging but doable for a long period of time. I recommend starting with a base level somewhere around a 6 (can be as low as 5 or as high as 7). Eventually, you’ll work to increase your base level!
single step: your basic step (like you’re going up stairs)
crossover step (single): your single step but crossing foot to opposite side. So basically as you step you will be reaching your right foot over to the left and vice versa.
skip a step: it is what it sounds like! You’ll be skipping a step and holding your hands onto the bars in front of you, arms extended long. Typically performed one level above your base.
skip a step (crossover): skipping a step and crossing over with each step while holding your hands onto the bars in front of you, arms extended long. Typically performed one level above your base.
side step: turning over one shoulder to be completely facing one side of the stair master. Your feet should be stepping parallel to the steps.
push: your push level is 1-3 levels above your base. This can be performed for 30-60 seconds and should elevate your heart rate.
VIEW THIS VIDEO FOR DEMONSTRATIONS

5 minute warmup

do your own thing! I recommend some runners lunges (world’s greatest stretch) with walkouts, some hamstring and quad stretching, side lunges, some arm circles, and maybe some glute bridges to wake up the lower body! You can also walk on the tread for a few mins!

Stair Circuit 1:

0-2:00 single step at base level (around a 6)

2:00-2:45 crossover step at base level

2:45-3:30 ADD 1 LEVEL skip a step w/ crossover

3:30-4:15 skip a step traditional

4:15-4:45 PUSH (add 2-4 levels above base)

4:45-5:30 RECOVER single step (base level)

5:30-6:00 right side step

6:00-6:30 left side step

6:30-7:00 single step

7:00-7:30 PUSH (2-4 levels above base)

7:30-8:00 RECOVER skip a step (one level above base)

8:00-8:30 single step at base

Strength Circuit 1:

15 bodyweight air squats
12 Front Rack Squats (weights racked on shoulders)
- go HEAVY!!! if you aren’t struggling in the last few reps, go heavier next round.
10 single arm rows (each side)
- enjoy this sexy man demo video I found
10 curtsy lunges (each side, weights in suitcase position hanging at sides)
10 Pushups (knees or toes)
15 touchdown squat jacks

REPEAT STAIR CIRCUIT #1

Strength Circuit 2:

15 bodyweight air squats
15 Front Rack Squats (weights racked on shoulders)
- go HEAVY!!! if you aren’t struggling in the last few reps, go heavier next round.
12 single arm rows (each side)
- enjoy this sexy man demo video I found
12 curtsy lunges (each side, weights in suitcase position hanging at sides)
10 Pushups (knees or toes)
15 touchdown squat jacks

BONUS FINISHER: 1 minute plank

MINDSET - Reflecting