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Warm-Up
Stair Run
Workout
Dumbbell Muscle Snatch
Requires:
Dumbbells
Split Jerk
Requires:
Dumbbell Shoulder Press -- Standing
Requires:
Dumbbells
Barbell Suitcase Row
Requires:
Barbell
Squat Thruster with Rotation
Requires:
No Equipment Needed
Jump Burpees
Requires:
No Equipment Needed
Medicine Ball Slam -- Three Position
Requires:
Medicine Ball
Medicine-Ball Sit Up
Requires:
Medicine Ball
Stair Run
View Instructions
Equipment
Stairs
Muscle Groups
Abs & Core
Hips & Buttocks
Legs
Upper Body
Purposes
Leg power
Leg speed
Leg conditioning
Sets
Reps
Distance
Duration
10 min
Tempo
Intensity (% of Max)
Weight Load
Rest Period
Fast
Description
Running up a bleacher (or stairs), take quick steps by moving your legs with speed.
Swing your elbows in fast rhythm with your legs, moving the hands quickly from cheeks to hips.
Keep good posture -- chest up and back straight.
ProTip
Quick steps (not big steps)
Mistakes
Keeping the arms too stiff
Not swinging the arms
Hunching
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