Sports Conditioning Intervals

I teach in a gym and have access to steps, weights, and jumpropes which makes this class lots of fun and challenging.

Everyone gets a step with one level of risers and places them in 2 parallel rows.

On the step:

• 1. Power Straddles (or jumping jacks onto a vertical step.) Do 16 reps with double hops, 16 with single hops.
• 2. Stand on step, side to side lunges touching the bench with the opposite hand. (16 rep)
• 3. Stand on step, right leg rear lunges 8x, right leg rear lunges with knee lift 8x, then double time rear lunge with the knee lift (more like a knee pump) this really works the supporting (left) leg.

Jog around gym 2x, then jump rope for 2 minutes.

Back on the step:

• 1. Single leg run. Step on top of step with left leg, right leg extended back with toe pointing to floor. Right arm forward, left arm back as if you are going to "pump" your arms. Push off extended right leg coming into a knee lift at the same time hopping up on the supporting leg (left). Pump arms back and forth as you do this 16 x. Sounds confusing but once you do it it comes easily. Stay on same leg for entire 16 reps. Change legs.
• 2. Stand with you side facing the length of the step. Place inside leg on step in a squat position. Pulse squat 8x then hop over step to opposite side and pulse squat 8x. Do 4x then break down to 4 pulses, then 2, then singles.
• 3. Lunge side to side across the LENGTH of the step (16 count) The first step up onto the bench would be counts (1-2) then lunge side to side (3-4) exit on counts 15-16. Do high knee lifts on the floor for 16 counts. Then repeat with lunges.

Jog around 2x, jump rope 2 minutes.

I usually do this again or go into some strength training with weights, followed by pushups and dips.

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