Do the following circuit as many times as possible in 20 minutes, resting only when needed.
Shuttle Sprint (about 10-15 feet apart) (back and forth 4X)
Burpees (5) Sprint (20 m)
Alternating Prisoner Reverse Lunge (5/side)
Shuttle Sprint (back and forth 4X)
Spiderman Pushups (5/side) Sprint (20 m)
Skater Hops (5/side)
Indoor option – Replace shuttle sprint with Skater Hops (4 reps per side). Replace the sprint for 20m with any sprint substitution exercise for 10 seconds
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Sprint (40 m), rest 1 minute – Do this 8 times, then… Do the following circuit ONE time
Triple Stop Pushup (12)
Alternating Lateral Lunge (12/side)
Spiderman Climb (12/side)
1-Leg Romanian Deadlift (12/side)
Rest 1 minute Sprint (40 m), rest 1 minute – Do this 4 times
Indoor option – Replace the sprint with any sprint substitution exercise for 15 seconds.
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We will be utilizing a customized Intensity Interval Training program. These types of workouts are great for overall fitness, but most importantly, they’ve been shown to yield the greatest fat loss. With this type of training you will also continue to burn calories for 24-48 hours after the exercise session is over!
Warm Up: 2 minutes light (level 3), 2 minutes medium (level 5)
Interval 1:
1 minute hard (level 7), 1 minute hard (level 9 – 10),
2 minutes light (level 3)
Interval 2:
1 minute hard (level 7),
1 minute hard (level 9 – 10),
2 minutes light (level 3)
Interval 3:
1 minute hard (level 7),
1 minute hard (level 9 – 10),
2 minutes light (level 3)
Interval 4:
1 minute hard (level 7),
1 minute hard (level 9 – 10),
2 minutes light (level 3)
Total Duration: 20 minutes
Days/Week: Perform this workout 2 times weekly, alternating with 3 resistance training days where possible. The resistance training days should preferably be split with interval training days in between. If not, perform interval training immediately after your resistance training workouts. The “levels” are based on a scale of 1-10 of your perceived effort (with 0 being no effort and 10 being maximal effort). The hard intervals should be tiring, with the light intervals allowing you to recover (while still moving) in preparation for your next interval. Remember, these intervals are based on YOUR exertion and level of fitness, no one else’s. Your “hard” intervals should be a challenge for YOU but not so tiring that you cannot perform subsequent intervals. The type of exercise that you choose is up to you for this phase. Some examples are free running, treadmill, elliptical, stair stepper, stationary bike, rower, jump rope, etc.
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Shuttle Sprints (10-20 feet apart) – as many as possible in 5 minutes
Once the 5 minutes are up, rest 1 minute then…
20-m sprints (as many as possible in 5 minutes)
Once the 5 minutes are up, rest 1 minute then…
Shuttle Sprints (10-20 feet apart) – as many as possible in 5 minutes
Indoor option: For shuttle sprints – use Skater Hops For 20-m sprints, do any sprint substitution exercise for 10 seconds. Do as many sets as possible.
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Warm-Up, then:
Do the following circuit 4 times, resting as shown :
Sprint (15 secs), rest 30 secs
1-Arm Extended Pushup (15 secs), rest 30 secs
Sprint (15 secs), rest 30 secs
X-Body Mountain Climbers (15 secs), rest 30 secs
Sprint (15 secs), rest 30 secs Cool-Down
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