Stairs and strength workout – not for the faint of heart

5min easy jog/walk warm-up + stretch

30 minutes continuous x 1. 10 squats; 2. 100 skips with skipping rope; 3. 20 lunges/20 lunge jumps; 4. 10 push-ups; 5. 20 mountain climbers/shuffles; 6. 30-60-second hover; 7. hit the stairs for 1 set; 8. recovery walk back down then go again!

5-10min cooldown + stretch

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