Your Warm-up AND 10 minutes of running UP stairs, walking down (that’s your rest). You MAY break it up into sections, such as 2.5 minutes, taking 30 second breaks in-between section. But get 10 minutes in.
**If you’re new to working out….it’s okay: go up the stairs more slowly.
As fast as you can. Skip the push-up part but jump up EXPLOSIVELY.
Beginners: 30 secs of Burpees.
Intermediate: 40-50 secs
Advanced: 1 minute of Burpees
Beginners: 1 time through. WORK portion (that which isn’t the cardio: 30 seconds). REST section after Cardio only: 50 seconds.
Intermediate: 2 times through. So you do the 1st cycle: 2 times, and so on. WORK portion (that which isn’t the cardio: 40 seconds). REST section after Cardio only: 30 seconds.
Advanced: 3-4 times through, as usual 😉 WORK portion (that which isn’t the cardio: 60 seconds). REST section after Cardio only: 10 seconds.
With the SAME leg –> step forward then step back. Swing opposite arm up of the leg that is forward.
–Switch Legs– Keep doing this for allotted time.
USING BAR (loaded or not):
Holding at nipple level—> Move bar at clavicle level then over your head (gently) and behind shoulders. You make a nice “tent” over your head.
GET UP (Variation)
On hands & knees: Rest and hold dumbbells on shoulders —> 1 leg at a time into standing position —> 1 leg at a time back into kneeling position. Continue for time.
In RAISED plank —> with dumbbells in place in your hands:
Lift one at a time while remaining in plank.
Jump squats with bicep curls (loaded, of course) —> Curl UP on JumpUP. Control dumbells in hand!
Holding weights at side—–> you will create a nice ARC until weights meet (carefully) above your head. (You’ll need a lighter weight than your usual here.)
Raised plank with dumbbells in hand —> while in plank, ROW weights UP.