9 January 2015 – Saturday Stadium Stairs

Really enjoyed this tough workout programmed by the one and only Devan Bolt!

I’m in charge of this weeks programming so it should be interesing… haha

**Please note if down with ease it should be shorter than 45mins

Warmup:

– dynamic stretches

-400m jog

Round1:

  • jog upstairs from bottom at track right to the top, preferably using the 2middle flights of stairs, then jog back down
  • 30 standing calf raises, feet parallel to each other
  • 15 pushups

Round 2

  • jog upstairs, skipping one stair at a time, jog down stairs
  • 30 calf raises on edge of stair, feet parallel, heels not touching the stair
  • 15 pushups with hands on stair and feet on surface below

Round 3

  • jog upstairs, skipping 2 stairs at a time, joy down stairs
  • 30 calf raises on edge of stair. Heels touching each other by not the stair and toes pointing outwards. Feet will be making a V shape
  • 15pushups legs elevated on stairs, hands on surface below

Round 4

  • sideways jog upstairs, body facing the left side of stadium, jog down stairs
  • 30 calf raises, with feet in inverse V. Tired touch each other and heels facing outwards; still heels not touching edge of stair
  • 15pushups with only right arm elevated on one stair, body facing left of stadium

Round 5

  • sideways joy upstairs, body facing right of stadium, jog down stairs
  • 30 squat to calf raises, feet parallel to each other
  • 15pushups body facing right of stadium, left arm elevated on a stair

Round 6

  • using top have of stadium stands. Spread legs wide and do stair by stair wide squat jumps, on large stairs. Joy back down
  • 25dips
  • laying on belly do 40 superman ab flexes (keep body straight stretching and and legs outward, then raise arms and legs simultaneously off the ground)
  • 40 mountain climbers, two legs being one rep

Round 7

  • again top half of stadium, keep feet close together and do stair by stair squat jumps, jog down stairs
  • 25dips
  • 40 superman ab flexes
  • laying on back do 30 bicycle ab crunches, both legs being one rep

Round 8

  • narrow to wide stair by stair squat jumps, jog down stairs
  • 25dips
  • 40 superman ab flexes
  • sitting on edge of stair, raise legs parallel to buttocks and do 40knee to chest ab crunches, legs always moving back to parallel position

Take 2min rest between between each round

Time: +- 1 hour

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