30 Minute Workout

Outdoor Stairs

As a resident of the Midwest and it’s unpredictable weather, I am a huge proponent of working out outside as often as possible when the weather permits. My time was short today, but I managed to pack a whole lot into a half hour outdoors. Bring on the stairs! 100 stairs to be exact! Here is how I got my sweat on in a short 30 minutes:

1/2 mile easy jog/warm-up – This set of stairs conveniently lead to an old high school track, so I settled on 2 laps and an easy stretch before putting in work.

3 sets of 5 – Each set alternate between hitting each individual stair with each foot and skipping steps. Single stairs will test your muscle endurance and double stairs will test your power and speed. Between sets take a 1 minute rest before starting the next set.

5 minute plank circuit – 1 minute high plank hold, 10 second rest, 30 second high plank alternating same knee same elbow, 10 second rest, 30 second low plank alternating side dips, 10 second rest, 30 second high plank jacks bringing your feet in and out as if you were doing a standing jumping jack, 10 second rest, 30 second low to high plank elevator raising yourself from low plank on your elbows up to high plank on your hands, 10 second rest, 20 second low plank raising your right leg, 20 second low plank raising your left foot, and finish with a 30 second low plank hold on your elbows.

Stretch – Focus on hammies, quads and hip flexors.

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