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The Outdoor Stair Workout

If your like me, sometimes I just need a break from working out in the gym or a confined room, and really like to get a dose of exercise outside with some good sun and beautiful nature (not to mention you get some vitamin D from being outside too!). Furthermore, sometimes it’s just good to break up the monotony of our regular routine to reset our affinity and outlook towards fitness. I did this workout today and my legs were SHAKING after 15 minutes into the workout. The movements up and down the stairs mimic plyometric movements, which target your type 2 muscle fibers (the muscle fibers that make you toned and stronger).

Add some PEP to your STEP!

Add some PEP to your STEP!


This is a little different in that I did not provide a video for this workout, but have provided you with instructions. Complete the following taking rests as needed (make sure to drink water every 5-10 minutes).

Warm-Up

Walk up and down the stairs 3 times.
Jog up and down the stairs 5 times (if knee problems just walk down).
Perform 1 minute of walking knee hugs, walking forward and to the side.
Perform 1 minute of heel toe walks.

Skip Steps

Run OR walk up the flight up stairs, climbing two steps with each step.
Jog OR walk down the flight of stairs
Repeat 3-5 times

Lateral Step Ups

Stand facing your right side to the stairs. Step right foot to the right side of first step. Push off of right foot and step left foot to the left side of the next step ( essentially your left foot is stepping over your right foot as you go up).
Continue up Running OR walking alternating sides
Jog OR walk down the flight of stairs
Repeat 2-4 times

Jump Ups

With feet shoulder with apart and knees bent, start on the ground and hop up onto the step in front of you (easy=jump on each step, moderate=jump and skip one step, hard=jump and skip two steps).
Repeat and hop up the entire flight of stairs, using your arms to propel you to each subsequent step.
Walk back down.
Repeat 3 times.

Two Up, One Down

This can be complicated at first, so practice it and take your time going backwards down the stairs (use railing if needed).
Jog OR walk up two stairs, then come back down one walking backwards. Then jog OR walk up 4 stairs, and then come back down walking backwards. Repeat and increase by 2 steps until you reach the top.
Repeat 2 times.

Lateral Hop Ups

Turn your body so that your right side is facing the stairs. Step up onto the first step with your right foot, and explosively use the upward momentum of your left knee and right arm to hop off and back on the right foot, with the left foot following to the ground closely after. Your going for height here. Option to place right foot on second stair for added difficulty.
Do 15 on right foot, then switch and turn, stepping up on left foot.
Repeat twice.

Click on the picture below for another outside plyometric workout using obstacles!strong>

https://www.facebook.com/channelyourinnerathlete/videos/1604298353179640/?permPage=1

Football Speed & Conditioning Workout

Football season is here! If your like me, I sure do love me some football. What I love even more is seeing football players work on agility and conditioning. It is fascinating! Time to channel your inner Peyton Manning, Drew Brees, or (insert name of your favorite football player here!) with my Football Speed & Conditioning Workout
You will need:
-A Hand Towel on a slippery surface (wood floor is best)
-4 Dumbbells
-2 Strips Of Tape Lined Up On The Floor Parallel To Eachother
-2 Tennis Balls
-Timer (high intensity interval timer is best)
-Some Space (this workout can also be done outside with an agility ladder and cones).

Perform the following 5 exercises with at least 30 seconds of rest in between. This circuit can be repeated 3-4 times:
-45 Seconds: Floor Sweepers
-45 Seconds: Tennis Ball Speed Drill
-45 Seconds: Lateral High Knees Over Dumbbells
-45 Seconds: Side Shuffle With Low to High Chop
-45 Seconds: Speed Ladder Ickey Shuffle

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Strength & Agility Body Burner Challenge

Test your athletic ability with this strength building and agility packed workout. Get stronger, build power, and challenge your entire body in less than five minutes. All you need is a set of dumbbells. Make sure to warm up with my Dynamic Warm Up Video.

You will be doing 3 sets, of 20 reps, of 4 exercises for time. Use this as a workout, or take the challenge and enter to win a $25 Nike gift card by posting your time results on Twitter/Facebook with #CYIAChallenge! Winner will be announced on October 12th, 2014.

To complete the challenge perform 3 sets of 20 reps of the following FOUR exercises:
1) Switch Foot Hops
2) Toe Squat Press
3) Dumbbell Lateral High Knees
4) Sumo Squat Jump Raise

Need some motivation before you begin? Here are some tips to stay Mentally Fit.

American Ninja Warrior Strength & Plyo Workout

Time to channel your inner ninja competitor! This is a 17 minute full body workout with exercises that mimic the actual obstacles on the TV show. Get ready to burn some major calories. Be sure to warm up before with my Dynamic Warm Up Video. You will need dumbbells, a mat, and a small towel.

Perform this circuit 2-4 times with minimal rest in between. Perform 6-10 reps of each resistance exercise if your goal is strength/increase muscle mass, or 12 reps of your goal is toning/muscular endurance:

6-12 reps: Single Leg Romanian Deadlift With Towel (Right Leg)
6-12 reps: Single Leg Romanian Deadlift With Towel (Left Leg)
30 seconds: In-Line Jumps
12-24 alternating reps: Half Kneeling Ladder Climbs (switch front leg 2nd time through)
30 seconds: Lateral Skiers
6-12 reps: Barrel Hold Chest Fly
30 seconds: Squat Jumps
6-12 reps: Hold Body Swings
30 seconds: In-Line Jumps
6-12 reps: Push Up Leg Climbs
30 seconds: Lateral Skiers

So how did you do?