Step-Up

Updated: Aug 30, 2020

Warm-up

30 Jumping Jacks

Soldier Walking

Leg Swings (Laterally & Front to Back)

Down Dog to Runner's Lunge & Twist

Arm Circles


Then complete one of the following options-

Option 1 > 3 Months

5 Rounds of:

400 M Run/Row

20 Step Down Biceps Curls 15/20 (10 R leg only/10 L leg only)

20 Step Down OH Press 15/20 (10 R leg only/10 L leg only)

20 OH Triceps Ext 15/20 (10 R leg only/10 L leg only)


Option 2 < 3 Months

4-5 Rounds of:

400 M Run/Row

20 Step Down Biceps Curls 10/15 (10 R leg only/10 L leg only)

20 Step Down OH Press 10/15 (10 R leg only/10 L leg only)

20 OH Triceps Ext 10/15 (10 R leg only/10 L leg only)


Option 3< 1 Month

2-3 Rounds of:

200 M Run/Row

10 Step Down Biceps Curls 8/10 (5 R leg only/5 L leg only)

10 Step Down OH Press 8/10 (5 R leg only/5 L leg only)

10 OH Triceps Ext 8/10 (5 R leg only/5 L leg only)


Recommended step height 15" but should be modified as needed.


May be timed. However full range of motion is more important than speed. 30 Minute cutoff.


Post time and thoughts to comments


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch


We will be getting our first shipment of Rogue Yoga Mats in this week! In order to continue to keep things as sanitary as possible, we are offering these mats to all our members AT COST. We will label them and store them for you at the gym! Please contact Amy at info@thecommunityfit.com to place your order.



104 views4 comments

Recent Posts

See All

Wheelin'

Warm-up: 50 Jumping Jacks 50 Glute Bridges Arm Circles Option 1 > 3 Months Complete for 30 minutes. Run/Row 400 m or 2:00 Assault Bike. Then spin the wheel of Health and Happiness. Complete 10 reps of

Minefield

Warm-up: 400 m Run/Row 10 Pullups Resistance Band Chest & Shoulder Stretches Down Dog to Runner’s Lunge & Twist Leg Swings Front to Back & Laterally Hip mobility walks (inward and outward) Option1> 3

Darnall II

Warm up: Soldier Walking 10 Forward Ball Slams 10/20 10 Backwards Ball Slams 10/20 Shoulder/Chest Stretches with Resistance Band Down Dog to Runner's Lunge & Twist Down Dog to Pigeon Option 1: > 3 Mo

 Logo-2.jpg