Interval Training 3

Interval Training - 40 minute class

Every action in this class lasts for about 1 minute. I try to keep them moving as quickly as possible from one exercise to the next. The format is always 1 minute cardio/ 1 minute toning.

Each person needs a step with risers, a stability ball, 2x 8pounds, 2x 5 pounds

Warm up 5 minutes

Round 1:

• Basic step (I vary this by adding jogs, punches, speedbags, etc.)
• Tricep overhead drops (with both 8 pounds x 8, with 1 8 pound x 8, 1 arm with 1 8 pound x 8, other arm x 8, both arms with 1 8 pound x 8)
• X-step on board (add punches, hops, etc)
• V-sit on board (regular crunch on floor as option)
• Shooter step (split basic) (high impact, low impact, low sit back, etc.)
• Lunges off back of board slow & controlled (add pulses)
• Knee repeater (add torso twist, corner/ corner, etc.)
• Bicep curls (with 2 x 8 pounds - 8 x regular, 8 x hammer, 8 x turn out, 8 x regular)

Water break

Round 2:

• Step ham with ball (press ball forward, overhead, add hops, etc)
• Ball inner squeeze (hold, pulse, etc.)
• Over the top with ball (hop over, step over, sit and hop over)
• Crunches on ball (regular, up for two down for two, etc.)
• Step kick with ball (press ball forward, overhead, add hops, etc.)
• Ball plank
• Jog & push ball overhead
• Reverse fly over ball (with 5 pound + hold & squeeze at top)

Water break

• Straddle jog board (add punches, uppercut flurries, etc.)
• Squat straddle board (squat x 8, hold low x 8, pulse x 8 repeat for 1 minute)
• Jacks on floor (add double jacks, jacks & turn, etc.)
• Calf raises off end of board (raise x 15, hold x 15 & repeat)
• Football jog
• Upright row (with 5 pounds x 8, up for two & down for 2 x 8, up for 4 & down for 4 x 4)
• Uppercuts (add doubles, flurries, etc.)
• Overhead shoulder press (with 5 pounds, both arms x 8, right arm only x 8, left arm only x 8, both arms x 12)

Water break

• Supine hamstring curls with ball (heels on ball - pull heels into butt)
• Reverse crunch gripping ball
• Various crunches
• Low back work
• Stretch

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