Interval Training

This is a 40 minute class of 1 minute cardio/ toning intervals:

Each participant should have the following equipment for round 1 & 2:

• 2 X 8 pounds
• 2 X 12 pounds
• 2 X 3 or 5 pounds
• A-step with 3 risers under each end

Warm up & basic stretches.

Round 1:

• 1 Minute bicep curls (they'll pick the appropriate pound). I vary the type of curl throughout the minute (basic, reverse grip, turned out, hammer).
• 1 Minute of uppercuts - I begin with 16x holding the 3 pounds then move to regular uppers & doubles.
• 1 Minute tricep dips off the board.
• 1 Minute speedbag arms (I add jogs and change up the arms a bit)
• 1 Minute alternating lunges forward with or without pounds
• 1 Minute hurdler lift with right leg over the end of the bench
• 1 Minute alternating reverse lunges
• 1 Minute hurdler lift with left leg over the end of the bench
• *water break*

Round 2:

• 1 Minute oblique drops with 12 pounds (or more)
• 1 Minute crosses & oblique pulls
• 1-Minute V-sit abs on board
• 1 Minute jumprope various
• 1 Minute quad step up (right foot on board lift left leg to a knee lift and repeat)
• 1 Minute alternating kicks various
• 1 Minute quad step up left
• 1 Minute step knee various
• *heart rate break/ water*

Equipment for Round 3: Put away boards and get stability balls (use a riser to hold ball when not in use)

Round 3:

• 1 Minute reverse fly over ball using medium weights
• 1 Minute Jiminy Cricket (essentially a quick heel dig with strong arms)
• 1 Minute crunches on ball
• 1 Minute jog & push ball overhead
• 1 Minute hip roll-in with ball (on back/ heels on ball/ hips up)
• 1 Minute hamstring curl (I do singles/ doubles/ 4/ doubles/ singles)
• 1 Minute inner thigh squeeze on ball
• 1 Minute step inner (same as hams)

Put away equipment & go to floor for 5 minutes of abs & stretch.

Quick class but they love it.

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