GYM - Stairs & Strength

Focus = Strength + Steady Cardio

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

4:15-5:00 PUSH (add 2-4 levels above base)

5:00-5:30 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 PUSH (2-4 levels above base)

8:30-9:00 RECOVER skip a step (one level above base)

9:00-10:00 single step base pace recovery

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
10 commandos

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
10 commandos

BONUS FINISHER: 1 minute plank

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