Taken advantage of the nice weather here in Edmonton the past week. Although it has left me with a bad goggle and farmers tan....so I got my work cut out for me.

Like most of you one of my favorite summer workouts is hitting the stairs or a good hill sprint.

You get some sun and take advantage of some nice weather, not something us northern Albertans are used to.

If you've never done this before, and it sounds like a workout you'd like to try, its simple. No matter wear you live all you need to find is a set of stairs outdoors that has 20, 30, or my favorite 200+ stairs (depending if you live in a hilly environment, sorry Sask).

Then, start conservative, and pick a number like 3 sets. Thats 3 times up and down. That's it. Add sets from week to week, play with the rest time between sets, do it as fast as possible, or make it a challenge to see how many you can do in 15 minutes.

These two are my favorites here in Edmonton.

The one above is the Glenora stairs in Edmonton's river valley and below is the Fox Dr. stairs located down by Fort Edmonton Park.

 You'll find me at one of the locations at least once a week. So come join me....cuz it really sucks running alone without someone to chase or chasing you.


120527

STAIRS! Fox Dr.

7 sets
5 hill sprints

120529

Squats 45x5, 135x5, 185x5, 225x5, 275x5

Weighted Dips w #25 3x8

Conditioning


100 Dbl unders
30 sec rest
21 KBS (kettlebell swings)
12 strict wide grip pull ups
x3

Midline

Ab wheel 4x8