Summer Steps Workout *Legs*Cardio*Abs*

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
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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
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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 minute​Run 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 minute​Run or Walk Up / Down Stairs / Hill

Inspiration: The Struggle is Real and You Are Strong.

Successful Mothers