STAIRS + STRENGTH

Focus = Strength

Follow along with the 20 minute stair stepper workout I wrote for you! Then, hit the 30 minute strength video below. It’s gonna get sweaty :)

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:

0-2:00 single step at base level (around a 6-7)

2:00-3:45 ADD 1 LEVEL skip a step

3:45-4:30 skip a step w/ crossover

4:30-5:00 single step w/ crossover (still one level above base)

5:00-5:30 single step (still one level above base)

5:30-6:00 ADD 1 LEVEL (two levels above base)

6:00-6:30 ADD 1 LEVEL (three levels above base)

6:30-7:00 RECOVER BASE LEVEL single step

7:00-7:30 right side step

7:30-8:00 left side step

8:00-8:30 crossover step

8:30-9:00 ADD 1 LEVEL skip a step w/ crossover

9:00-9:30 skip a step traditional (still one level above base)

9:30-10:00 single step (still one level above base)

10:00-11:00 1 MINUTE PUSH (2-4 levels above base)

11:00-11:30 RECOVER base pace single step

11:30-12:00 single step w/ crossover

12:00-12:30 30 SECOND PUSH (2-4 levels above base)

12:30-13:00 RECOVER base pace single step

13:00-13:30 right side step

13:30-14:00 left side step

14:00-14:30 single step

14:30-15:00 ADD 1 LEVEL skip a step

15:00-15:30 skip a step w/ crossover

15:30-16:00 single step (one level above base)

16:00-16:30 ADD 1 LEVEL single step (two levels above base)

16:30-17:00 ADD 1 LEVEL single step (three levels above base)

17:30-18:00 ADD 1 LEVEL single step (four levels above base)

18:00-18:30 RECOVER base pace single step

18:30-19:30 LOWER LEVELS to 4 or 5 - skip a step with a kickback

19:30-20:00 single step