Outdoor work outs!

I love it when the sun shines, makes me want to get outside and enjoy the fresh air for a work out...these 2 on the other hand, were not so excited. They had some "choice words" that I will save for THEIR future "shirts" and cannot be repeated!

 Nothing like running 73 stairs with your trainer on your tail to get the old heart rate up!

 Then to awaken your senses and quads, I like to add 15 JUMP SQUATS!

 Now to give you a bit of a rest, 20 walking DEEP lunges!

And the cherry on top or as Jaimie likes it, on her 6 layer icing cake, with chocolate shavings on top... a SPRINT run to the end and back.  Sunny recommends to be cautious when you take off for your run.  Your mind may be somewhat willing, but your legs will feel like wet noodles and a face plant is real possibility!

Here's the work out:

All you need is a set of stairs, at least 50 or more steps and a flat area at the top.  For this work out we are at Look Out Lake Park in Colwood.

1) Sprint up stairs

2) 15 jump squats, deep squats so that finger tips hit the ground and jump up with hands over head...yes I said JUMP.

3) 20 walking lunges or 10 per side.  DEEP lunges, knee almost taps ground.

4) 100m sprint or more.  I said RUN, not jog!

5) 1 minute rest in between sets. Walk down stairs for safety, your noodle legs will thank you.

6) 4 rounds...5 if your at rock star! 

NOTE: do a 10min. warm up, we did a 10min. jog up to the park, then did some lunges, squats and push ups for ROM.  DO THE WARM UP, decreases muscle soreness at the end.  We walked home and stretched for a cool down. ENJOY!