Our strength-and-speed interval workout will get you in the best shape of your life




By: Ted Spiker & David Zinczenko
















































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High
school did a lot for your heart. (Remember the Homecoming queen?) Now,
it can do even more. Find yourself a football stadium that’s open to
the public and turn your interval circuit into a strength-and-speed
workout that will burn fat as well as strengthen your legs and your
upper body.





Circuit 1


Run to the top row of the stands, touching every
step; jog down; immediately do 20 pushups. Repeat the stair climbs
three more times, doing a different one of these exercises after each:
20 squats, 20 incline or decline pushups (put your hands on either a
higher or lower step than your feet), 20 crunches. Then rest 2 minutes.





Circuit 2


Sprint up the stairs, touching every step and
exploding off each stride. Jog down and do 10 squat jumps (jump
straight from a squat). Repeat three more times doing one of these
after each: 20 wide-grip pushups, 20 walking lunges, 10 squat jumps.
Rest 2 minutes.





Circuit 3

Climb the stairs three at a time, as a series of step-ups. Put your
leading leg on the higher step, then bring your trailing leg up
alongside it; lead with the other leg for the next step. Jog back down
and do 30 crunches. Repeat three more times, with one of these after
each: 20 lower-back supermans (on your belly, lift your outstretched
arms and legs), 30 crunches, and 20 more supermans.