H20 + Killer Stair-Master Workout

This morning I met my Daddy-O at the Gym at 4:45 {YIKES!}

I. Was. Tired. I was glad to be there!

{Thank goodness I have someone to meet there or else I wouldn't go.}

So if you need a little motivation to get the gym...GET A FRIEND to meet you there! Believe me...it helps!

We worked out our backs and triceps! My Dad told me to do a pull-up...uh… ya right! I can't even do one. But I will get there eventually.

I did a killer 30 minutes stair master {stair stepper, whatever you call it} workout that I put together so that it wouldn't be such a drag.

At the end I had burned a little over 350 calories! Woah!

Here it is:

{The stair stepper levels are in steps per minute but in case your gym levels by levels, I will include that too}

Note: Make sure you have water and a towel close by! YOU WILL NEED IT!!!

Minute {total 30 mins}	Steps or Level	Feet Position	Duration {minutes}	Notes
1:00-10:00	65 steps or level 4	Every other step	10:00	Warm-up but should be sweating by 5 minutes
10:00-11:00	110 steps or level 10	Every step forward	1:00	Needs to be hard
11:00-13:00	65 steps or level 4	Every step forward	2:00
13:00-14:00	110 steps or level 10	Every step forward	1:00
14:00-16:00	65 steps or level 4	Every step forward	2:00
16:00-17:00	110 steps or level 10	Every step forward	1:00	Keeps Abs Tight
17:00-19:00	65 steps or level 4	Every step forward	2:00
19:00-20:00	110 steps or level 10	Every step forward	1:00	Last one! Lean forward and squeeze your buttocks!!!
20:00-21:00	65 steps or level 4	Every other step	1:00	Drink water! This blue zone is not as hard but should be harder than yellow zone
21:00-22:00	65 steps or level 4	Every step forward	1:00
22:00-23:00	65 steps or level 4	Every step- turn sideways and cross feet {left over right} like the grapevine	1:00	Hold on! Concentrate on outer thighs
23:00-24:00	65 steps or level 4	Every step forward- feet wide apart	1:00	Feel the burn in your bootay!
24:00-25:00	65 steps or level 4	Every step- turn other side and cross feet {right over left} like the grapevine	1:00
25:00-26:00	65 steps or level 4	Every other step	1:00	Last 5 minutes…almost done!
26:00-27:00	65 steps or level 4	Every step forward	1:00	Keep Abs Tight! This could be an abs workout too!
27:00-28:00	65 steps or level 4	Every step- turn sideways and cross feet {left over right} like the grapevine	1:00
28:00-29:00	65 steps or level 4	Every step forward- feet wide apart	1:00	Squeeze buttocks! Lean forward a little bit!
29:00-30:00	65 steps or level 4	Every step- turn other side and cross feet {right over left} like the grapevine	1:00
30:00-32:00-cooldown	45 steps or level 2/3	Every step forward	2 or so	Done! Done! Done!
Stretch	Stretch	Stretch	Stretch	Stretch

 
{You can alter the steps/levels to be slower or faster. But in the red zone you should be dripping sweat so PUSH YOURSELF!!!}

SO….What do you think? Well it is AWESOME!!! And it makes 30 minutes go by fast!

Try it out and let me know how you like it!