After nearly a week of morning temps in the twenties and below in Charlotte, this Wednesday will bring balmy low 40’s.  So…this week’s run-focused workout will take us outdoors, across the street to Queens University for a new stairs workout.  I’ve conducted a little reconnaissance, and found ANOTHER parking deck stairwell for us to use!  Joy!

This new stairwell is in the parking deck next to the one we’ve used for over a year.  The biggest difference between the two, however, is that the NEW one has two additional floors….6 floor total!  And the new stairwell is completely enclosed and well lite.

Meet in front of the Cornwell Center ready to go at 5:40 am.  Bring a set of medium weight dumb bells from downstairs with you.  We’re doing a “Dumb Bell Run” with focus on stairs!

The WORKOUT:

Light stretching then jog over to Queens University with dumb bells in hand; we’ll take Wellseley Avenue to the west stairwell of Byrum Parking Deck.

6 SETS of stairs:

Set 1:  Run up the stairs, 10 dumb bell curls, run back down.  Repeat 2 more times.

Set 2:  Run up the stairs, 10 dumb bell overhead presses, run back down.  Repeat 2 more times.

Set 3:  Run up the stairs, 10 dumb bell kick backs, run back down.  Repeat 2 more times.

Set 4:  Run up the stairs, 10 dumb bell squats, run back down.  Repeat 2 more times.

Set 4:  Run up the stairs, 10 dumb bell butterflies, run back down.  Repeat 2 more times.

Set 5:  “Burn Out” set.  Put down dumb bells.  Run up and down the stairwell 5 times!

Once Set 5 is done, we’ll grab our dumb bells and head back to the Cornwell Center for cool down & devotional.

 

Workout Leader:  Mike Lenhart

Devotional Leader:  Mike Lenhart