It’s easy to find excuses… it’s raining, the bed is warm, it’s the holidays, there’s too much to do.  This morning, seven very dedicated Ascend Fitness Athletes met me for a kick ass, no excuses workout.
I am grateful to Jana, Sharon, Marc, Bruce, Jenn, Nordina and Kari for coming out, and pushing to themselves to their max.  To those of you who we missed- I know you were out there somewhere doing a workout on your own 🙂
Workout:
5 min light running to warm up.
1. 5 minutes timed stair repeats
2. 30 seconds stair sprint
3. 30 seconds high knees, 30 seconds stair sprint
4. 30 seconds power squats, 30 seconds high knees, 30 seconds stair sprint
5. 30 seconds forward lunge touch downs (alternating legs), 30 seconds power squats, 30 seconds high knees, 30 seconds stair sprint
6. 30 seconds frog squat jumps, 30 seconds forward lunge touch downs (alternating legs), 30 seconds power squats, 30 seconds high knees, 30 seconds stair sprint
7. 30 seconds forward lunge touch downs (alternating legs), 30 seconds power squats, 30 seconds high knees, 30 seconds stair sprint
8. 30 seconds power squats, 30 seconds high knees, 30 seconds stair sprint
9. 30 seconds high knees, 30 seconds stair sprint
10. 30 seconds stair sprint
11. 5 minutes timed stair repeats
The workout looks complicated, but it’s a simple ladder.  Start with 30 seconds of stair sprints, then add 30 seconds each rep, to a total of 4 30 second drills.  Work back down the ladder.
HARD CORE!!