Warm-Up: 1 set of stairs
The main move that this workout is concentrated around is the Star Jump (hence the name of the workout) so you will chain together the following moves, doing one less Star Jump each set. You can adjust the number of sets you do if you don't want to repeat the cycle of exercises ten times.
Exercise Reps Notes
One-legged dead lift* 8 R/L Straight legged side same as weighted hand
Windmill 6 R/L Video Demonstration
Star-Jump 10,9,8,7,6,5,4,3,2,1 Do a jump squat, spread arms wide & open chest
Goblet Squat 8 R/L Hold kettle bell or dumbbell chest level
Push-Press 5 R/L Push the weight overhead using momentum from hips
Finisher: 1 set of stairs
Equipment needed: None (stairs if any are available)
Estimated time: 10-15 minutes
Complete 4 rounds of:
10 glute bridges
20 yard bear crawl
After 4 rounds of above, do 1 set up stadium stairs
I am fortunate to have access to a football field and bleachers, so I do the workout on the field, and then do one set stairs in the bleachers. One set of stairs means going up and down all aisles of stairs in bleachers.