Hello there!

How was your week? Today officially marks 9 sleeps until the BMO Vancouver Half Marathon and that means Sunday will be my last long-ish run before tapering down for May 1st. I’m super excited for the race, but not just because it’s my first of the season and I’m back to focusing on running again (as opposed to triathlon). The best bit is that a lot of my friends from various social circles are also running, so it’ll be a chance to catch up and celebrate with them too. The running community I was part of in Ontario is something I miss, but I’m pumped to be part of a new one!

Work It Out

Speaking of running, there’s been a strong bias towards running workouts on the blog lately. I never want you to get bored, so to shake it up, I’ve got a total body strength/cardio hybrid that you can do outside this weekend. All you need is a set of stairs with about 15-20 steps. They could be on a trail, in a park, bleachers, or if you want to stay inside, the stairs in your house will do just fine. You might also want to bring a towel along to protect your hands from the ground.

The Step It Up Stair Workout

The circuit below alternates cardio-focused moves with strength exercises. You’ll complete it from top to bottom, then rest and repeat another 3-4 times depending on your fitness level and how much time you have. Aim to get your heart rate up on the cardio-based exercises (green) and slow things down in order to focus on muscle contraction for the strength-based ones (purple). I’ve provided some quick descriptions of some of the moves below in case you need them.

Fit Bit Friday 240 - The Step It Up Stair Workout - Eat Spin Run Repeat

Click here to print the PDF.

Stair burpees: Do these just like regular burpees, except rather than putting your hands down on the ground next to your feet, place them on the step before hopping your legs back into the high plank position.

Push-ups – toes on steps: This is a decline push-up, where your toes will be on the steps and your hands on the ground. If this is too challenging, flip the other way round so that your hands are on the step and toes are on the ground.

Tripod high plank: Place your hands on a step and get into high plank. Lift one foot a few inches off the ground, keeping that leg straight. Hold it here so that you’re balancing on your hands and one foot for 30s, then switch feet.

Turn It Up

This week wasn’t a particularly grand one for Spotify music discoveries, so instead I’ve got something to make you laugh. As many of you who are regular readers know, I’m a big fan of James Corden’s Carpool Karaoke episodes and his latest with Jennifer Lopez absolutely does not disappoint. Enjoy!

Can’t see the video? Watch it here.

Have A Read

Now over to you! Tell me…

  • What outdoor workout/fitness activities are you looking forward to most this summer?