Stadium Stairs Workout + StylishlyFit Week 2

Stadium Stairs Workout + StylishlyFit Week 2

August 8 – 14, 2016 Fitness

Monday and Wednesday’s CrossFit workouts were hard! I was soooooo tired after those WODs, and my Polar Fitness Tracker labeled the training load as EXTREME! After the Monday workout, it noted that I should have 3 days of rest, after my Wednesday workout, it pointed out that I should have 5 days of rest! Crazy, not sure how it tracks that but I will look more into it.

Where I live in California, it’s hot this time of year! Really hot! I think that’s what makes these workouts so much harder, working out in 100+ degree heat is not super fun. This coming week we’re switching up our workout times from 4 pm to the much cooler 6 am.

Something that Peter and I have discussed many times before is working out with a purpose, towards something, having a goal. Overall, we are healthy individuals and enjoy spending time doing fitness activities but as with other things in life we need to have a purpose, we need to be working towards something. Right now we’re doing it just to be fit, which is ok, but I sometimes lack the motivation to keep it up every day.

So we’ve been throwing around the idea of doing a competition, race or marathon. Training for something, working towards accomplishing a fitness goal. We’re still researching, but I think we’re going to do a half marathon because it’s something we can easily structure the training for. If we’re traveling, we can still run. We don’t need equipment and it’s something we can schedule in our day. It might add extra workouts to our day, but once I find out more, I’ll let you know.

Here are the workouts I completed last week.

Bench Press Stylishlyme



MONDAY
Kayla Itsines Week 14 Resistance (Legs)
CrossFit

  • Warm-up
    • Sled Pull Relay Race
    • 100m Sled Pull
    • 10 Burpees
    • 3 Rounds
  • Strength
    • Negative Deadlifts (Hold at top, slow down)
    • 10 (80lbs), 7 (105lbs), 5 (125lbs), 5 (145lbs), 3 (155lbs), 3 (165lbs) *this is the weight I did them at
    • Reset Push Press
    • 5 x 5
  • Conditioning
    • 8 Rounds
    • 200m Run
    • 11 DB Burpee Deadlift (* I used 25lbs dumbbells)

TUESDAY
LISS – 45 minute light jog (2.90 miles)
CrossFit

  • Warm-up
    • Partners
    • 2 Rounds
    • 20 Medball wallball toss
    • 20 Back to back medball twist
    • 20 Wallball situps
    • 200m Relay
  • Strength
    • Pause Back Squats
    • 7, 7, 7, 5, 5, 5, (3 second hold)
    • 3×10 Dumbbell Lateral Raises
    • Dumbbell front raises
    • Dumbbell rows
  • Conditioning
    • 50 calorie row then:
    • 20, 15, 10, 5
    • Front rack lunges
    • HRPU
    • Pullups

WEDNESDAY
Kayla Itsines Week 14 Resistance (Arms)
CrossFit

  • Warm-up
    • 1mile run
    • 20 air sqauts
    • 20 lunges
    • 20 side bends
    • 10 inch worms
  • Strength
    • Bench Press
    • 8 (60%), 6 (70%), 4 (80%), 2 (90%), 4 (85%), 6 (75%), 8 (65%)
  • Conditioning
    • 400m Run
    • 10, 8, 6, 4, 2
    • Push press
    • Air squats
    • 400m Run
    • 10, 8, 6, 4, 2
    • Deadlifts
    • Burpees
    • 400m Run
    • 10, 8, 6, 4, 2
    • Thrusters
    • Box Jump Overs

THURSDAY
LISS – 58 minute light jog (3.58 miles)


FRIDAY
Kayla Itsines Week 14 Resistance (Abs)


SATURDAY
Stretching – Rest Day


SUNDAY

  • Morning Stadium Stairs Workout
  • Kayla Week 14 Full Body Workout


Song of the week

The song of the week is Halsey – Hold Me Down.

Stadium Stairs Workout

A fun and challenging place for a workout is a stadium. We like to do a variety of stadium stairs workouts. We go to a local high school, jump the fence :), and run up and down stairs. It’s a fun way to change up our routine, and leave the gym for an important outdoor workout. Last weekend’s outdoor workout was agility practice and soccer drills with my little sister. We try to schedule an outdoor workout at least once a week.

There are many types of stairs workouts you can do. A HIT style sprint, leg and glute isolation, LISS, you could also include track runs in between, and you could include movements like jump squats in between, your imagination is your only limitation.

With a stadium stairs workout, there are a few things you should keep in mind. Consider how fast you can go, if you’ve never attempted a stairs workout before it’s best to start out slow, you don’t want to miss a step and possibly tumble down the stairs. Decide if you’re going to climb every single step or every two steps. If you’re going to run up the stairs it might be easier to do every two steps; you need very quick feet if you’re doing every step.

Do what works for you and find a rhythm that you’re comfortable with in these workouts. As you improve, you might be able to climb more stairs, take fewer breaks or increase your rounds.

My stairs workout this Sunday was a HIT style workout.

As with any other workout start off with a warm up. I ran around the track twice (800m) and did a couple of typical leg stretches.

Stadium Stairs Workout Example

Stadium Stairs Workout

Warm-up: Twice around the track with leg stretches

Objective is 4 Rounds for time

  • Round 1: 16 flights – Sprint up 1 flight (every step) and jog down
  • 30 seconds rest between each flight of stairs
  • 3 minutes rest after completing 16 flights
  • Round 2: 16 flights – Sprint up 1 flight (every other step) and jog down
  • 30 seconds rest between each flight of stairs
  • 3 minutes rest after completing 16 flights
  • Repeat

Note: For this stairs workout, I had access to 16 flights of stairs at a nearby High School stadium. Depending on where you’re doing this workout the flight of stairs available to you might be a lot so adjust accordingly.

Have you done stadium stairs workouts before? If so, what how did you challenge yourself?

Stay StylishlyFit,
-V


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