Day Two: Cardio, Balance and Plyometrics
Warm up on the stairs for five minutes.
Perform four rounds, alternating:
- Quarter-mile jog on treadmill at 8 percent incline
- 50 Versa disk squats
Perform three rounds:
- 15 one-legged TRX squats (each leg).
- 20 twisting box jumps (each side): Start facing perpendicular to the platform, twist feet in flight to land.
- 15 one-legged Bosu squats (each leg): Use the flat side.
- 25 lying-hamstring Swiss ball curls: Lie on your back with the Achilles tendon at the peak of the ball. Lift your hips up to maintain a bridge position and pull heels towards glutes.
- 15 split jumps (each leg)
More: How Balance Training Improves Athletic Performance
Day Three: Upper Body and Core
Warm up for five minutes on a rowing machine.
Perform four rounds of each exercise. In between each round perform 15 hanging ab slings (knees to elbows). Or, perform captain's chair (leg lifts).
- 20 push ups
- 20 pull ups, or lat pull downs
- 15 standing shoulder presses
- 20 TRX body rows
- 15 seated row pulls
- 15 dumbbell hammer curls
- 15 rope triceps pushdowns
- 15 low-back hypers on a Roman bench
- 30 seconds side plank (each side)
Finish with a two-minute plank
More: How to Do Pull-Ups Correctly
Day Four: Active Rest Day—Cardio
- Choose two modes of cardio to complete three miles. For example, do stairs for one and a half miles and the treadmill for the other one and a half miles.
- Stretch
More: Your 5-Minute Cardio Mini-Workout
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About the Author
Kathy Smith is a freelance writer, who has been published in many local Denver magazines and was nationally published in Her Sport. She has a keen interest in writing about athletics. She is a chef, mother of four and a fitness enthusiast. She recently picked up stair climb races as her new favorite sport, and while she isn't the fastest, she is passionate about competing in more races and getting better times.
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