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This Total-Body Stair Sprint Routine is the Perfect Workout

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Photography by James Patrick | Routine by Karey Northington, CPT, CISSN, BSN

Whether it’s in a local stadium or a park, now is the time to research a good outdoor staircase in your hood. Incorporating stair sprints into your workout routine checks off a bunch of fitness goals at once: you’ll increase your heart rate, burn extra fat and calories, and target your lower-body muscles all at the same time. And who doesn’t want more shapely glutes for summer? Similar to the incline hill climbs you do on the treadmill, the additional force needed to propel your body upward activates the glutes, as well as hamstrings, quadriceps, and calves—an effective way to add muscle-building to cardio in one workout. With this routine, we’ve doubled down by adding bodyweight circuits before each set of stair sprints. Boom—two workouts in one.

Complete the first four exercises as a circuit then follow each round with the specified number of stair sprints. Rest 60-90 seconds between rounds.

Stand with one foot elevated behind you on a step or bench (A). Bend both knees and lower into a lunge (B). Raise back up to standing and immediately repeat. Complete all reps on this side then switch legs.

Stand facing a box or step. Bend your knees and swing your arms as you explode upwards and land with both feet flat on the box. Step or hop back down and repeat. Continue for all reps.

Get into push-up position with your hands on a step or bench in front of you. Keep your core tight and hips in line with your body (A). Bend your arms and lower your torso towards the step (B). Extend your arms to return to the starting position and repeat for all reps.

From standing, take a large step forward with one foot (A), then bend both knees and lower your hips until both legs form 90-degree angles (B). Drive through your front heel and step your back foot forward. Lower into a lunge. Continue walking forward, lunging with each step. Repeat for 12 steps then turn around and go back the other way for 12 reps.

After performing each of the four exercises, perform the prescribed number of stair sprints. Sprinting up the stairs and coming back down equals one rep or sprint.

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Work Outs

Crossfit Diet || Full Day of Eating

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Subscribe – https://www.youtube.com/user/NicoleMMack

Hey Guys! In this video I share a full day of eating. I create a lot of meals around my crossfit training and to stay healthy for my workouts. I eat a vegan diet so maybe you can get some meal inspiration!

KEEP UP WITH ME:
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Check out my series Crossfit Boxes Around the World: https://www.youtube.com/watch?v=YD0CNlfmJ-4&list=PLri2R25wJ-K4nrQd1hyD7jM7MYe7gKaso

CROSSFIT GEAR:
Crossfit Shoes: Nike Metcon 5
Straps: Gorilla Fitness
Weightlifting Shoes: Reebok
Headbands: Junk Brands

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Golden Hour by Vlad Gluschenko https://soundcloud.com/vgl9
Creative Commons — Attribution 3.0 Unported — CC BY 3.0
Free Download / Stream: https://bit.ly/-golden-hour
Music promoted by Audio Library https://youtu.be/cYeqbhmT-i0

#fulldayofeating #crossfitdiet #vegan

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Work Outs

US-Iran War Fears: Iranian Female Olympic Woman Defects from Iran to the Netherlands

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#DURecorder
This is my video recorded with DU Recorder. It’s easy to record your screen and livestream. Download link:
Android: https://goo.gl/s9D6Mf
iOS: https://goo.gl/nXnxyN

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Work Outs

How to Use Woman’s Chest fly machine

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Chest fly machine is used to get best chest shapes man & woman’s
Learn Tips and Techniques For working out the chest,Back,shoulders and arms In the weightlifting video
This Excerise is very Effective..
#Fitness#gym#Excerise#Lifestyle
#How_to_use_chest_fly_Machine
#Body_shape#Body_builder#diet#healthy

Please subscribe,like, share,Comments my channel😇

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