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)
2:00-2:30 ADD 1 LEVEL skip a step
2:30-3:00 skip a step w/ crossover
3:00-4:00 BASE PACE crossover step
4:00-5:30 PUSH 30 seconds (2-4 levels above base)
5:30-6:00 SKIP A STEP active recovery (1 level above base)
6:00-6:30 skip a step w/ crossover
6:30-7:00 single step (still 1 level above base)
7:00-7:45 PUSH 45 seconds (2-4 levels above base)
7:45-8:30 SKIP A STEP active recovery (1 level above base)
8:30-9:00 single step (1 level above base)
9:00-10:00 PUSH 1 MINUTE! (2-4 levels above base)
10:00-10:30 RECOVER single step base pace
10:30-11:15 right side step
11:15-12:00 left side step
12:00-12:30 single step recovery
STRENGTH ROUND 1:
5 plank walkouts w/ commando
10 front rack squats*
10 single arm rows (each side)*
10 deadlifts*
10 squat jumps
21’s biceps curls (medium weights)
7 curls from the bottom —> halfway up
7 curls from halfway —-> all the way up
7 curls full range all the way down all the way up
15 chest flies (medium weights)
lying on back, can be in bridge position if you please!
REPEAT STAIR CIRCUIT :)
STRENGTH ROUND 2:
5 plank walkouts w/ commando
12 front rack squats*
12 single arm rows (each side)*
12 deadlifts*
10 squat jumps
21’s biceps curls (medium weights)
7 curls from the bottom —> halfway up
7 curls from halfway —-> all the way up
7 curls full range all the way down all the way up
15 chest flies (medium weights)
lying on back, can be in bridge position if you please!