I did two sets of everything. Reps varied. I just lifted until I was fatigued. Weight varies. I am doing 2 sets since I have so many exercises. I don't want to be in the gym all night.
- Upright rows
- Rear delt fly
- Lat pull-downs
- Single DB row
- Seated Row
Stairs (Legs + Cardio)
0-3:00 min warm up-walk stairs
3:01-5:00 walk skipping every other step; jog down
5:01-6:00 one-legged jump ups (30 seconds each side)
6:01-9:00 run up; jog down
9:01-11:00 walk up sideways (1 min each side)
11:01-17:00 jog on flat ground
17:01-20:00 cool down-walk stairs
I went to Topeka West High School in search of some bleachers. They don't have any. So, I went to the Y planning to lift weights and run the stairs that they have. However, I was just DYING to be outside. So, I remembered this hill on the backside of the Southwest Topeka YMCA parking lot. It is a popular winter sledding spot. So, I did my Stair plan on it. The only thing I couldn't do was the one-legged jump ups. I just jogged instead during that time.