Saturday, May 23, 2020
“Don’t Cheat the Grind * Beat the Grind” – James Crumlin (Capitol Steps Workout Creator)
No weights or mat needed – just water and a towel
Warm UP
• 50 jumping jacks
• 30 seconds Hi Knees (slow or fast)
• 30 seconds torso twist
• 30 seconds run in place
Transition to Steps / Hill at Overlook
1st Set – LOVELY LEGS repeat 3 times
1 Minute Run or Walk Up/ Down Stairs / Hill
1 Minute Bulgarian Squats (One Leg)
1 Minute Bulgarian Squats (Other Leg)
1 minute Lateral Squats – step to side 3 times then back (Stay Low)
1 minute Run or Walk Up/Down Stairs / Hill
2nd Set CARDIO (3 times)
1 Minute Run or Walk Up/ Down Stairs / Hill (only do this on 2nd and 3rd sets)
1 minute Butt Kicks (Fast or Slow but Focused!)
1 minute Alternate Squat Jumps Tip Toe Squats
1 minute Jumping Jacks with a clap
1 minuteRun or Walk Up/ Down Stairs / Hill
3rd Set ABS (3 sets)
1 Minute Run or Walk Up/ Down Stairs / Hill (only do this on 2nd and 3rd sets)
20 reps each side Single Leg Sprint (Example: https://www.youtube.com/watch?v=D0Y6TuUk7BE)
(Start in a low lunge position with left knee bent, right leg straight behind you, and arms extended overhead. Hinge forward slightly at hips, so chest is over left thigh. Use your core to lift right knee toward chest and allow arms to come in at sides. Replace leg on floor and, as quickly as possible, drive forward again. Do 20 reps, then switch sides.Make it harder: For more of a challenge, add a twist, pulling right knee in to touch left elbow each time).
1 minute Plank Dips Side to Side or Static Plank
1 minute Tik Tok in a Squat Position (pendulum swing side to side – squeeze obliques)
1 minuteRun or Walk Up / Down Stairs / Hill
Inspiration: The Struggle is Real and You Are Strong.
FiA Knoxville 