STAIRS + STRENGTH
Focus = Strength + 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:
0-2:00 single step at base level (around a 6-7)
2:00-3:00 crossover step
3:00-4:30 ADD 1 LEVEL skip a step w/ crossover
4:30-5:00 regular skip a step (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 LOWER LEVEL to a 5 or 6, right side step in a squat (stay low)
8:00-8:30 left side step in a squat
8:30-9:00 BASE LEVEL left side step
9:00-9:30 ADD 1 LEVEL skip a step traditional
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
STRENGTH ROUND 1:
5 plank walkouts w/ pushup
10 squat to cross press (10-15lbs)
both weights racked on shoulders, squat down then pivot and twist as you stand, punching one weight up toward the ceiling, alternating sides for 5 on each side
10 shoulder presses (10-12lbs)
10 curtsy lunges each side (15-20lbs)
weights hanging at sides OR racked on shoulders
20 skaters (10 each side)
10 commandos (knees or toes)
REPEAT STAIR CIRCUIT :)
STRENGTH ROUND 2:
6 plank walkouts w/ pushup
12 squat to cross press (10-15lbs)
both weights racked on shoulders, squat down then pivot and twist as you stand, punching one weight up toward the ceiling, alternating sides for 5 on each side
12 shoulder presses (10-12lbs)
12 curtsy lunges each side (15-20lbs)
weights hanging at sides OR racked on shoulders
20 skaters (10 each side)
10 commandos (knees or toes)