Name: Playbook - Brad and Jess Gouthro - 20 Minute Stairway To Lean Gainz (Outdoor Stairs HIIT)
Uploaded: 2023-03-01T04:35:44.071Z
Duration: 20 min
Description: 20 Minute Stairway To Lean Gainz (Outdoor Stairs HIIT)

TO PROGRESS THE WORKOUT:
Increase the number of sprints, up to 15.

TO MODIFY THE WORKOUT:
Decrease the number of sprints, as low as 6.

Start with 3 minute dynamic flow warm up.

STEP 1: Warm up by walking up and down a 50+ step staircase once. If your staircase is smaller, increase number of laps till you get a minimum of 50 steps. (50+ steps should be considered 1 lap).
STEP 2: Sprint up the stairs then stop and walk back down allowing your HR to recover. Once your breathing has returned to normal and you can carry on a conversation you should be ready to go for the next sprint (around 65% of your MHR).
STEP 3: Complete 10 sets of stairs sprints, going up as fast as you can each time and allowing as much time as necessary between them for your HR to recover enough so that your next sprint does not suffer. 
STEP 4: To make it more interesting try timing yourself then trying to beat that number of seconds on each set.
STEP 5: Cool down with a slow walk up and down the stairs, then follow the 3 min foam roll cool down.

End the workout with the 3 minute Recovery Gainz foam rolling cool down.

Dynamic Warm Up Flow

1 step = 1 rep
Warm up by walking up and down a 50+ step staircase once. If your staircase is smaller, increase number of laps till you get a minimum of 50 steps. (50+ steps should be considered 1 lap).

Warm Up: Walk Up 50 Stairs

1 rep = 1 step
1 set = 50 steps
1. Sprint up a staircase hitting each step only once with each foot.
2. Alternate your feet until you reach the top
3. Stay on the balls of your feet and keep your eyes on the steps.
4. Don’t forget to pump your arms similar to when you’re running.
5. Repeat for as many intervals, or as much time, as your workout program indicates.

Stairs Single Steps Sprints

At the end of the workout, complete one circuit of this cool down.

1. Get into a push up position with your hands directly below your shoulders and your back flat. 
2. Raise your hips towards the ceiling, keeping your legs straight, and lower your head so your back and arms form a straight line.
3. Focus on pushing your hamstrings back and driving your heels down, while keeping your back flat.
4. Hold this position for the indicated time.

Down Dog

15 seconds/leg
1. While standing, contract your core for balance, then place your weight on one foot as you slowly bend your opposite knee, and raise your foot toward towards your glutes.
2. Reach back with the hand on the same side and hold the top of your foot.
3. Hold this stretch for the indicated time in your program, then switch legs and repeat.

Standing Quad Stretch

15 seconds per leg
1. Take a large step forward with one leg and lunge forward, keeping your front knee bent at a 90 degree angle, with your back leg straight.
2. Bring both hands to down to the floor on the inside of your front foot. 
3. You should feel a deep stretch in the hip flexor on the front of your back thigh.
4. If you don’t feel it, focus on contracting the glute muscle on the back leg.
5. Hold for the desired time, then switch sides and repeat.

Runner’s Lunge

10 seconds/position 
1. Sit down on the floor with your legs spread apart in front of you.
2. Keeping your torso long and straight and your neck in neutral position, bend towards one leg, keeping your legs straight, and depending on your mobility, hold on to your shins or the sides of your feet with both hands.
3. Hold this position for the indicated time. 
4. Next, bend forward and grab one leg with each hand and hold this position for the indicated time.
5. Finally, bend towards the other leg, while once again focusing on keeping your legs straight, then hold on to your shin or feet for the indicated time.

20 Minute Stairway To Lean Gainz (Outdoor Stairs HIIT)

More workouts from Brad and Jess Gouthro