Of course we judge ourselves, beat ourselves up over missed splits and abysmal performances. That’s us to us. Us to others is kindness. Running is waving at strangers, shouldering up to friends that are struggling and smiling quietly, not commenting when your buddy passes gas gunning up a hill.

We run for the experience, the stories, the agony, the ecstasy and everything in between. All of us are connected by the miles we run and the smiles we share. We each have a group we relate to, a cadre we admire and a special few we look up to.

Once in a lifetime there is one that separates from the pack, defines us all and represents the goodness of an era.

Gord Hobbins was exactly that.

Gord’s love for running and his kindness for runners knew no constraints. Where you placed in an event was irrelevant. The same smile, pat on the back or hug went across the board. All runners were shown the same camaraderie and respect. He was uniquely charismatic with his quiet calm and quirky take on all things running.

Gord’s assistance to runners and race directors and the community at large was legendary. Never me first, always how can I help. He was, without hyperbole, the kindest man you’ll ever have met.

As we run these next few years keep not a good thought, but a Gord thought.

“Run hard and may the sun always be in your face and the wind at your back”.

Much love.

#RunInPeaceGord

To celebrate Gord’s legacy his family invites those who wish to honour him to consider donating to a mental health or suicide prevention organization, or a charity that supports the running community. But perhaps the most meaningful tribute is to simply head out for a run or check in with a friend.

You may also like: Final IMPACT

Read This Story in Our 2025 Running Issue
IMPACT Magazine Running Issue 2025 featuring some incredible Canadian women ultrarunners who are on the rise on the world trail stage. Run your way around the world to earn your six star Abbott World Marathon Majors commemorative medal. Train for 10 km right up to a marathon – plus a 50 km trail run and 70.3 program. Strength workouts for runners, carb load with these pasta recipes and so much more.

Regardless, it still hurts and anything that alleviates that pain and coddles my aversion to discomfort is a boon to my continued running.

I have found the ticket. Contrast therapy – alternating sauna and cold plunge – is a routine I have been practising for a year now and what began as hype has turned into hope. Individually these recovery modalities have significant and notable effects on my recovery and mood. Both significantly lessen the effects of post-exercise muscle soreness. Not just kind of, but noticeably.

My practise that quickly turned addiction is a four- or five-day-a-week routine now.

Monday through Saturday: a minimum 15 minutes hot (80 C) – four minutes cold (8 C) – 15 minutes hot (80 C) – two minutes cold (8 C).

Sunday: three to five hours running followed immediately by four minutes cold (8 C) – 15 minutes hot (80 C) – four minutes
cold (8 C) – 15 minutes hot (80 C) – two minutes cold (8 C).

The times I use are set to protocols by Dr. Susanna Søberg’s (The Soeberg Institute) research on contrast therapy and Dr. Andrew Huberman (Stanford University School of Medicine) podcasts on the same subject who collectively recommend that 60 minutes of sauna and 11 minutes of cold plunge per week optimizes the benefits of both therapies.

After every plunge for one full minute I stand bare feet firmly planted on the earth, arms open to the heavens, reveling in my good fortune.

Behind the theory
Heat Sauna after a workout can help relax and soothe muscles, as well as increase blood flow. Fifteen or more minutes at 100 C+
causes blood vessels to dilate, improving circulation and nutrient delivery to the muscles. This enhanced blood flow aids in flushing out metabolic waste products, such as the lactic acid that accumulates during exercise lending to muscle soreness. Saunas stimulate the release of endorphins, promoting a sense of relaxation and overall well-being.

Cold Showers or cold-water immersion at temperatures below 15 C provide benefits for exercise recovery, constricting blood vessels, thus reducing inflammation and swelling in the muscles. Cold-water immersion decreases muscle soreness, speeds up recovery time, and improves overall muscle function. The cold water stimulates the release of serotonin, the neurotransmitter responsible for confidence, optimism and invincibility (that last one might be just me!) Also stimulated is the release of norepinephrine responsible for reducing pain and inflammation. Furthermore, cold plunges are associated with decreased oxidative stress and improved immune function.
Using both saunas and cold plunges in combination, known

as contrast therapy, can provide even greater benefits for exercise recovery. Alternating between hot and cold temperatures causes blood vessels to constrict and dilate, flushing out toxins and stimulating circulation. This enhances the efficiency of the lymphatic system, which plays a crucial role in removing waste from the body. Finishing cold is the recommended practise.
The thermogenesis necessary to reheat the body post-cold burns calories, shifts white fat stores to metabolically active brown fat and allows you to bask in the glow of a ridiculous serotonin spike. You feel so good you won’t believe it’s legal. As a bonus, contrast therapy can help regulate body temperature and improve cardiovascular function.

When to sauna and plunge
Sauna at night? Sleep comes fast and lasts long. Sauna in the afternoon? I am mentally sharp but relaxed. Sauna in the morning?
I don’t sauna in the morning, chances are I would just go back to bed!

Cold plunge is a gateway drug. The combined serotonin/noradrenaline dump is staggering. After every plunge for one full minute I stand bare feet firmly planted on the earth, arms open to the heavens, reveling in my good fortune. Know if you are cold plunging at night it is 20 or 30 minutes before you are ready to sleep. As with sauna, post-cold-plunge sleep is deep and meaningful.

Together, the benefits of sauna and cold plunge are greater than the sum of their parts and I have found them to be almost inexplicable in their ability to reduce inflammation, post-exercise soreness and the negative vibe that leads to skipped workouts.

Caveats
If you are lifting weights with muscle growth as a goal, allow at least four hours after lifting to cold plunge. The post-exercise inflammation associated with lifting weights is an integral part of the repair and rebuild process. It’s best not to interrupt that.

Sauna and cold immersion work and like exercise and eating well they work when practised consistently. The regular practise of both or either modality has a significant impact on recovery and continued performance. The occasional practise is good but does not deliver the lasting benefits of a regular practise. Just like a once-a-week run, it’s a great buzz but little effect on aerobic capacity.

You May Also Like – The Health Benefits of Cold Exposure

Read This Story in Our 2023 Fall Fitness & Food Issue
Featuring this year’s winners of the Amazing Race Canada, Ty Smith and Kat Kastner on our cover. Inside our latest issue, you’ll find all the inspiration you need to carry you through the autumn season. From delicious high-protein recipes and how to resist the crunch of potato chips to running through the high peaks of the Colorado Rockies and the latest in nutrition and fitness, these pages are packed with expert knowledge and advice.

Increased Muscle Mass and Strength: Provides a solid base for everyday life, while increasing ligament, tendon and bone strength. Increased muscle mass enhances metabolism and protects you from falls, sprawls and mishaps. Squats, deadlifts, pulls, presses and full-body resistance training are key. Strength is the domain of heavier weights, fewer repetitions, more rest. Try compound movements involving multiple joints and muscles.

Decreased Fat Mass: Excess fat mass is linked to increased mortality risk. A combination of resistance training, interval training and moderate intensity continuous training is your ticket to better health.

Improved Cardiovascular Capability: Cardiovascular fitness reduces heart and circulatory trauma. Include activities that involve the large muscles, are rhythmic and challenge your heart and lungs to work harder. Running, cycling, swimming, and skipping are but few of your options in this category.

Agility: This is the ability to move at an accelerated pace in one direction, decelerate and shift positions. Any number of jumps, multi-directional movements fit that bill, including hops, skipping, speed ladders and plyometrics.

Flexibility: The ability to move both larger and smaller joints through a full and unrestricted, pain-free range of motion. Proprioceptive neuromuscular facilitation, yoga, Pilates and or Tai Chi are all pathways to improvement on this pillar.

These building blocks are foundational pieces of your personal fitness fortress. The only way you’ll age gracelessly, be an outlier, shake the status quo is to regularly explore this kingdom. Take classes, find a trainer or gently immerse yourself in self-study. It is never too late to start and always too early to quit. 30-plus years in the sweat trenches has taught me that the best exercises are the ones you get to do, not have to do. To that end, my regular workout this month is a blast of fitness that lights me up on a regular basis. Let’s do this!

Warm up: 5 x 2-minute skipping

Workout: Five sets of 20 reps

1. Vasa Overhead

Vasa trainer or bench with fixed resistance tubing

• Lie on back, core solid, arms extended to handles, legs bent or piked.
• Maintain supported core, draw arms from overhead to hips in dynamic fashion.
• Control release to position — repeat.

2. Samson Pillar Pull

• Kneeling, grip wide cables or fixed resistance tubing.
• Grab handles higher than shoulder height, stabilize core, pull elbows tight to ribs.
• Release to start position — repeat.

3. Fit Ball Push-up and Tuck

• Plank position, ankles on fit ball, hands under shoulders on floor.
• Draw knees to chest, elevate hips, toes on fit ball.
• Extend to plank position.
• Perform a perfect push-up — repeat.

4. Cable Chop

• Use an overhand grip on rope facing high cable. 
• Step right foot diagonally back. Rotate torso with straight arms. Swing cable over left shoulder.
• Step back to start position.
• Repeat stepping left foot back, swing cable over right shoulder — repeat.

5. Indo Board Squat + Alternating Shoulder Press

• Stand on an Indo Board or balance device of your choosing holding two dumbbells, palms facing shoulders.
• Squat low. As you stand. push one dumbbell high overhead rotating palm forward.
• Return hand to start position.
• Repeat on opposite side then repeat both sides — repeat.

6. Bench Walk

• Assume high plank position, perfect body alignment, hands under shoulders on bench.
• Take right hand to floor then left, right hand up, then touch bench with left hand.
• Take left hand to floor then left, left hand up, then touch bench with right hand — repeat. 

You May Also Like
Workouts

Photography by Bookstrucker

Read This Story in Our 30th Anniversary Digital Edition
Celebrate 30 years of Canada’s best health and fitness publication!
Explore future trends in health, fitness and food in this special 30th anniversary edition. Find our favourite tech and kitchen must-haves, then work out before making one of our delicious plant-based recipes – all inside this issue!

I believe that one of the outcomes of the pandemic will be rethinking our priorities. Fitness might take the place of travel. Health may become the next wealth. Tights have become the fashion standard. The new rock stars are front-line workers and health professionals.

Millions of us worldwide have been warned for years by our doctors, partners and irritating fitness guys to get that high blood pressure under control, to watch out for the onset of type 2 diabetes and maintain a healthy weight which improves almost all health indicators. And smoking? It’s 2020. Do we really need to tell you to stop smoking again?

We all knew these statements were true and we were eventually going to address them. Now that we’ve been given a second chance, it’s time.

Eating poorly and neglecting exercise will catch up with you eventually. You are a magnificent and glorious machine. Keep that in mind when you are considering swapping out that donut for an apple or another episode of Tiger King for a walk.

There are five significant conditions which, when paired with COVID-19, leave you at a greater risk of being seriously ill or dying. They include high blood pressure, obesity, type 2 diabetes, pulmonary disease and age. 

Here is where we are lucky; we have the power to mitigate these conditions and lower our risk for COVID-19 (and maybe the next virus too). With some medical intervention and hard work, we can make COVID-19 hit the road. 

This is your opportunity to step up, change and be responsible for the state of your own health. Through the simple actions of being aware of what you put in your body and maintaining an active lifestyle, you can free our healthcare system up for those who truly need it.  

Being fit is hard, fighting for your life is harder. We’ve totally got this. 

My vegan evolution was a slow process. I ate whatever was put in front of me as a kid. Simple carbs were my choice in my 20’s and 30’s. In my 40’s I ascribed to a hunter-gatherer diet of vegetables, fruit, lean animal products, fish oils, nuts and seeds.

But, in my 50s, after decades of boxing, lifting weights and running, I was dealing with inflammation more often. Various types of tendonitis were constant companions in my elbows, knees, shoulders and hips. Something was always iced, compressed or elevated.

Then I happened upon a book called Eat & Run by Scott Jurek, an ultra-hero of mine. He attributed his lack of injury to his plant-based diet. I decided to follow his program for the six weeks remaining before an ultra-race. I ran my fastest and hardest 50 K ever, my recovery was spectacular and my desire for more was unstoppable.

Oddly, this personal choice raises the ire of family and friends. I am surprised at the defensiveness, anger and scorn I run into depending on with whom I shared my dietary preferences. And sadly, I’ve added my nutritional habits to the list of things not to speak of at family dinners or casual cocktail parties which also include sex, religion and politics.

I regard food as fuel and medicine. Yes of course food is to be enjoyed but taste is not the only qualifier for me. Is my food providing the energy I need to work and train? Is it helping me maintain the muscle mass I need to be strong and injury free? Are my blood markers appropriate? Am I at my best athletically? Sexually? Emotionally? Affirmative answers to these questions make my food choices easy.

Are you thinking, where do you get your protein? This is something millions of people ask. Protein is everywhere from lentils to chickpeas to tempeh, from black beans to nuts to quinoa, from grains to legumes to an endless amount of vegetables. The building blocks of all the protein you need are bioavailable with a balanced diet of fresh, nutrient dense ingredients. I am not making this up; it is backed up by research and has been proven repeatedly.

Today, eating this way, I understand and benefit from the complexities of this unique dietary approach. I know it will keep me wicked fit for another sixty years. What’s your plan?

Warm-up Pyramid

• 1 minute each: run on the spot then jumping jacks
• 2 minutes each: run on the spot then jumping jacks
• 3 minutes each: run on the spot then jumping jacks

The Workout

1. Sit-up

Repeat X 10

• On your back, knees bent, feet flat on the floor, hands on opposite shoulders, elbows pointing to the ceiling.
• Exhale and curve your spine up, crunching your abs until your elbows touch your knees.
• Return to the floor. Control is key.

2. Slow Push-up

• Repeat X 10
• Do the perfect push-up, just go slow.
• Three seconds lowering your chest to the floor, three seconds returning to start position.
• *The cleavage rule: If during any push-up you can see down your own cleavage or someone else’s, your head is not properly in line with your spine.

3. Sit-up Knee Lift

• Repeat X 10
• With perfect sit-up form, bend and lift your legs until your shins are parallel with the floor.
• Crunch abs until elbows touch knees. Return to the floor.
• Control the movement until you are flat on the floor.

4. Elbow Walk

• Repeat X 10
• From a high plank position, place right elbow on the floor, then left elbow; put right hand on the floor and then left hand, returning to the high plank position.
• Repeat the sequence, keep spine aligned.
• Draw an imaginary line from ankles to hips to shoulders to ears.

5. Night of the Living Dead Push-up

• Repeat X 10
• On your back, arms at sides each bent 90 degrees at the elbow.
• Exhale and push elbows hard into the floor, hinging at the hips and lifting torso as high as you can.
• Return to the floor.

6. Full Oblique Crunch

• Repeat X 10
• Start in seated crunch, hands on opposite shoulders, elbows pointing forward.
• Release and roll towards the floor, rotate so the right triceps touches the floor.
• Sit up, returning to the start position, then roll out rotating to the opposite side so the left triceps touches the floor.

7. Double Knee Lift Oblique

• Repeat X 10
• Start in seated crunch, hands on opposite shoulders, elbows pointing forward, knees bent, feet flat on the floor.
• Lift both thighs towards chest until both shins are parallel with the floor.
• Twist left, then right with elbows reaching outside the opposite knees with each twist.

View video of these exercises and more on Pete’s app: http://www.thefitnessguy.me/apps/

Before you crack open you’re wallet or run into some slick board-selling dude, here is what you need to know:

• Hard boards are fiberglass epoxy or carbon fibre and are solid pieces of surf artistry.
• Soft boards are inflatable, made of hardened rubber, heavy-duty PVC layers of urethane and polymer.

1 of 2

Both board types float and paddle well. Hard boards are a little faster, provide more stability and are more agile. Inflatables are more forgiving and softer for those times during the learning process where you find yourself at odds with gravity and bouncing off the surface of the board. For beginners the difference between a properly inflated board and a hard board is negligible.

For the recreational SUP user, board choice comes down to the questions of how you will use your board, how will you transport your board and how confident are you on your board. Then there’s storage.

On ponds, lakes or lazy rivers, there are no differences. Both boards are magic. Rougher water, rapids or surf are made for the hard boards’ sleek solid lines and agility.

Transport is a hands-down winner for the inflatable. It can roll into pack size for hiking to the water, throwing in your trunk or storing in your closet at home. The hard board is a tad harder to transport for all the obvious reasons — vehicles, roof racks, and straps…

If you are sure, confident and capable of steering around rocks, roots and your slower partners, the hard board is your choice. If you have a tendency to bump rocks, docks and anything else that comes in your vicinity, the inflatable is a far more forgiving option and will save you a ton on “ding” repairs.

Storage? Own an inflatable and unless you brag about it, no one will know you SUP. Own a hardboard and you have 9 to 12 feet of artwork in your home or garage for all your friends to see.

Inflatables, most often constructed with a ding resistant, puncture proof, outer skin will withstand daily abuse. Inflatable SUPs are ideal for families, rentals, boaters and travelling adventurers because they deflate and roll up to the size of a sleeping bag. Costs range from $800 to $2,200.

Hardboards offer choices of width and thickness in the classic long board style made with combinations of wood, epoxy and/or carbon. A pleasure to paddle in the flat water and super fun in rivers and small surf too. Epoxy construction makes the board durable and lightweight, so it’s easy to transport and maneuver both on and off the water.

Costs range from $800 to $3,500.

OK water babies, it’s time to get up, stand up and paddle on!

Board With Fitness

• Paddling an SUP is not only fun, it delivers some amazing fitness benefits.
• From your shoulders to your toes, an array of firing synapses guarantee the majority of your body is involved in an SUP workout.
• Staying upright on a board develops balance and builds core stability.
• Moving the board forward improves strength and muscular endurance. Want a double workout? Try paddling against the current.
• Unless something goes horribly amiss, SUP is the definition of low impact exercise.
• While exercise will improve your SUP, SUP will not drastically improve your exercise, but it is at once refreshing and restorative. It is soothing, calming and invigorating all at once.

These thoughts rattle through my head rhythmically, haiku-like, punctuated by my breathing, the poetry befitting a steep downhill descent. I’m running one of my favourite trails in reverse. It’s late fall and I’m preparing myself for winter. Summer’s warmth is acquiescing to the chill of an October morning as I begin to run, only to stop, turn around and rummage through the back seat of my Jeep for another layer before returning to face the day.

I am beginning my run from where I usually end and running to where I normally start. It’s a ritual that marks the changing of the season, something I do to clarify a mindset that prepares me for running in beautiful, brilliant brutal cold weather.

I’m writing this now and you will be reading this then. You will be in the thick of it, not remembering what the trees looked like with leaves. You’ll have forgotten what it feels like to run on unfrozen, unfettered, dry trail or pavement and no run will be started on the spur of the moment. Winter running is a beast.

There are few, if any, physiological benefits to running at -20C. If you want to increase your speed this winter, run intervals on a treadmill. If you want to increase your endurance, run long on a treadmill. If you want to increase your strength find a tower with indoor stairs, or run hills — on a treadmill. These are running plans that make perfect, practical sense.

Winter, however, is a time for mental toughness. Running afraid for life and limb provides the ability to focus in a way not required at other times of the year. Being aware of environmental danger and developing the skills necessary to protect yourself in adverse conditions builds huge running confidence. Displaying your ability to overcome obstacles will stick with you in any tough run situation. Freezing your ass off a couple of times a year also leaves a grand appreciation for shorts, singlets, ankle socks and the months April through October.

Be clear, I am an advocate for cold weather running, not risky behaviour. Running cold and running unprepared are different animals. Both can entail running in malevolent conditions. Running cold requires proper clothing, tuning in a weather report, knowing terrain and charting backup plans A, B and C. Running unprepared is just stupid, regardless of the season.

Winter is a time to embrace more than running’s practical benefits. There are soul-stirring reasons to running incredibly cold. Dialling into even a single “winter runner’s high” makes months of favouring your fingers, covering your ears and double-wrapping your most personal parts seem an insignificant price to pay.

Waiting for you is a sense of beauty, peace and calm that transcends temperature. In these moments your senses are suspended and the part of you that is all of you and only you becomes animated. Thoughts are clear. The answers are there. The moment is complete. You tap into a supernatural world where you are reduced to paying attention to the sound of your breathing, the sound of your feet crunching snow underfoot. Sometimes, it is the utterly awesome sound of nothing at all.

This all-consuming, omnipresent, ethereal feeling feeds the quiet part of yourself that is neglected amid the noise and clutter that is the necessity of our busy lives, connecting our bodies with the peace that resides deep within us.

Sometimes running incredibly cold is just running incredibly cold, a ballsy effort filed away in your “I am an idiot, and I’m never doing that again” drawer. But other times there is a moment of magic just outside your door that you’ll never know unless you put your shoes on and snow up.

Here’s where we peel away the paint. This was no scientific survey, it was a story done by Global TV Calgary to get people thinking about getting in shape.

In my class, we address cardiovascular capability, muscular endurance, balance, coordination, speed, core conditioning and serious boxing technique — all important components of any fitness program — but that’s not the point for the regulars. Fitness in a fitness class is expected, expected and delivered in any class where you can put your head down and push a little. The reason my class is the best lies in a simpler point. It’s not my class, it’s theirs. I direct the 3-ring circuit extravaganza and I correct technique, but it is the participants who determine the success of our class. We are clearly the best, the best for us.

What was missed was the joy of an Elmira Barry cycle class, the youthful enthusiasm of a Lindsay Sali movement class, the elegance of a Jari Love Ripped class, the (literal) warmth and wisdom of an Amber Rotar Hot Yoga class, the power of Philip Ndugga teaching anything. I know because these are classes I have done. When I am there, I am connected with the movement, or with the instructor, or with the other people in class. A great fitness class is not about exercise, a great fitness class is about who you are and how you relate to exercise. Are you an introvert, an extrovert, an introverted extrovert? Whoever you are, however you work out, there is a place that will move you — your personal connection quotient. That’s what makes the best fitness class, the one that works for you — the one you attend on a regular basis. It doesn’t matter what a class consists of if you are not getting to it.

In my class, light-hearted banter, friendly challenges and bad puns fly across the room as freely as the medicine balls. Challenges are put down and picked up. Reps are counted, speed is measured and bars are set in hopes no one will better them. These interactions establish this class as the best for these people at this moment. Exercise needs to be what play used to be. Its benefits are many, evident and reach far beyond the physical.

Success requires we conquer the social before we can access the physical. If we don’t immediately tap into a particular group dynamic it does not mean exercise classes are not for you — it means that particular exercise class is not for you.

It doesn’t matter if you are in Toronto, Vancouver, Calgary or any other city, there is a class out there that will attract, amuse and connect with you and you with it.

Your job is to stay in the hunt until you find it.

We need and we want the other kids to like us. We need to be accepted and not judged. We need to belong, to find that place where we are drawn into a sweet sweaty mess.

Great fitness classes are about getting exercised, not ostracized, about getting tribal, not troubled. It’s as easy as finding your buff to get buff.

Come get fit, the tribe has spoken.

This is a strength neither natural, nor a given, in the latter parts of any race — quite the contrary. The further and the faster most of us run, the quicker this stabilizing structure unhinges. Degradation, cracks in the armour occur continuously and incrementally until finally we find ourselves striking the ground heel first, torsos directly over our feet, arms high and tight, bent over, breathless. Our early race determination for a personal best traded in for the promise that if we finish, just finish, we’ll give our bodies whatever they ask for — massage, ice baths, ice cream, wine, whatever and the promise we’ll train harder next time.

It’s happened to me more than once and here’s the promise I keep: I run stairs, it is simple, simply stairs.

There is a caveat. This is an advanced workout, so unless you already run marathons, ultra-marathons or stage races the workouts described with weights are overkill. Much like ultras or stage races themselves, this overload is potentially crippling.

Simply running stairs in the fashion of the first four weeks of this progression is sufficient, a brilliant way to improve your 5K, 10K, half and marathon times.

Early in the season find a set of stairs that will be your training ground once a week for the next 12 to 18 weeks. That staircase should take you approximately 2 minutes to get up and 1:30 to get back down.

The Workout

Weeks 1-4

• Warm up with 10 minutes of easy running. End at the foot of the stairs.
• Lean into the stairs and do 10 push-ups, run to the top and do 10 more push-ups, then jog back down.
• Repeat eight times.

1 of 2

Weeks 5-9

• Warm up with 10 minutes of easy running. End at the foot of the stairs.
• Do 20 push-ups, run to the top and do 20 more push-ups, then jog back down.
• Repeat eight times and alternate running single steps on the odd flights and double steps (2 steps/stride) on the even numbered repeat.

Weeks 10-18

This advanced workout involves carrying progressively heavier weights up and down the staircase. You will need 10lb., 25lb., 35lb. dumbbells or weight plates.

• Warm up with 10 minutes of easy running. End at the foot of the stairs. Do 25 push-ups on the bottom stair. Run one set up and down (without weights).
• Do 20 push-ups, run to the top carrying 10lbs. and leave weights on an open stair. Do 20 more push-ups and jog back down. Repeat set with 25lb. and 35lb. weights.
• Do 20 push-ups, run to the top without weights, do 20 push-ups and carry 10lbs. to the bottom stair. Repeat with 25lb. then 35lb. weights.

Stretch. You’re done!