BARTEK SZEWCZYK/OFFSET
HOW TO: Find a flight of
stairs and a flat surface at the
bottom where you can do
the intervals. Begin with the
brief warm-up before moving
into the main workout.WARM-UP
JoginPlace(30sec)
“X” Hop (30 sec): Start
with feet together, then
take a small hop forward,
jumping feet hip-width
apart. Jump back to
starting position, bringing
feet together, then hop
backward, feet hip-width
apart. Stay on the balls
ofyourfeet.
Knee-up (30 sec):Alternating pulling knees
toward chest with both hands
whilepushinghipsforward.
Sumo Squat Opening
(30 sec): Do a low sumo
squat, placing elbows inside
thighs to press knees wide,
then stand up and extend
arms above head.MAINWORKOUT
Toe Tap (30 sec): Alternate
tapping toes quickly off the
firststep.
Lunge-up (1 min each):
Every 2 steps, drop into a
low lunge walking up the
stairs. Lightly jog down
thestairs.Repeat.
JumpingJack(30sec)
Sprint (1 min): Run up
stairs, skipping every other
step.Slowlywalkbackdown.
2-to-1 Jump (1 min): Starting
at the bottom of the stairs,
jump up 1 to 2 steps, land on
one foot. Continue for time,
alternating feet. Walk down
andrest 30 seconds.
Sprint (30 sec): Sprint upstairs. At the top, squat and
hold for 30 seconds. Walk
down. Repeat 2-to-1 jump/
sprintseries.
Lateral Squat: Stand with
left side of your body facing
stairs and left foot on second
or third step. Squat up the
stairs, skipping every 2 to 3
steps (depending on fitness
levelandstairheight).
180 SquatJump(30sec):
Dotheseattopofstairs;
walkdown.
LateralSquat:Rightside.
180 SquatJump(30sec):
Dotheseattopofstairs;
walkdown.FINISHER
Repeatsequence4x:
LateralShuffle: 5 low
shufflestotheright,touch
downwithlefthand, 5 low
shufflestotheleft,touch
downwithrighthand.
Sprint: Sprint up stairs.HOW TO: Complete 1 to 5 rounds
of the circuit, depending on your
fitness level and time allowed.
Do workout in water that’s chest
deep.Mountain Climber (30 sec):
With hands on the pool edge,
alternate raising your knees
toward the surface of the water.
Push your toes toward your shin,
extending your heel. As the heel
of your foot lands, immediately
drive opposite knee up.Wall Tap (45 sec): Hold
onto pool ledge with legs
behind you. Let go of the
wall and tuck your knees into
your body, rolling back to bring
your feet forward to tap the
wall. Roll back and reach your
hands back to the wall. That’s 1
rep.Kickboard Push Pull
(45 sec): Hold a kickboard
vertically in front of you, feet
staggered. Push and pull the
board in front of you, using as
much power as you can while
remaining stationary.Push Off and Swim Back
(1 min): Holding onto the
lip of the wall, bring both feet
onto the wall in front of you.
Push off the wall, letting the
momentum carry you 1 to 2
seconds. As you start to slow
down, quickly tuck your knees in
and flip forward into a freestyle
swimming position, swimming
back to starting point.STEPITUP
WORKOUT BY: Astrid
Swan, trainer INTHESWIM
WORKOUT BY:
Chris LaCour, swim coach
and instructor(^) 2019 JUL/AUG | M&F HERS | 87