Do the following for 10 minutes:
Sprint (8 secs), rest 12 secs
After the 10 minutes are up, rest 2 minutes. Then…
Do the following circuit ONE time, resting as shown:
Total Body Extensions (8 secs), rest 12 secs (Do this 6 times)
Then… Bodysaw (8 secs), rest 12 secs (Do this 6 times)
Then… Jumping Jacks (8 secs), rest 12 secs (Do this 6 times)
———————————————————
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! Here it is: Very high Intensity = 2 minutes
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.
————————————————
1) Prisoner Squat – 40 seconds, 20 seconds rest
2) Pull-up – 40 seconds, 20 seconds rest
3) Close-Grip Pushups – 40 seconds, 20 seconds rest
4) Med Ball Slam – 40 seconds, 20 seconds rest
5) Narrow-Stance Bodyweight Squat – 40 seconds, 20 seconds rest
– 30 second rest
6) Prisoner Squat – 40 seconds, 20 seconds rest
7) Plank – 60 seconds
8) Bodyweight Row – 40 seconds, 20 seconds rest
9) Burpee – 15 seconds seconds, 15 seconds rest
10) Med Ball Slam – 30 seconds
– Rest 30 seconds, repeat one more time for about 20 minutes of heart-pounding action. Tough, but good, times.
———————————————————-
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.
————————————————————-
a) Goblet Squats – 30 reps
b) Slam Ball Overhead Slams – 10 reps
c) Pushups – 20 reps
d) Prisoner Lunges – 10 per side (20 total reps)
e) PowerWheel Rollouts – 10 reps
f) Bodyweight Row – 10 reps –
There is no rest between exercises, and the circuit is repeated 4 times.
Speak Your Mind