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.