Interval Training 2

Here is another 40 minute class. This class is a series of 1 minute drills alternating between cardio & toning. Be sure to add warm up/cool down & stretch.

All components are 1 minute:

Round 1: (equipment needed: step with 3 risers, 2x 8-12 pound)

• Tricep dips off step
• Jump rope
• Reverse fly
• Speedbag arms & jog
• Chest fly
• Punches & crosses
• Chest press
• Uppers & hooks

Water break

Round 2: (equipment needed: step with 1 riser)

• Alternating lunge off back of step
• Shooter step or split basic (up up, tap right back, tap left back, down down)
• Squat straddle (squat with right leg on, push over, squat with left leg on)
• Side shooter (straddling board, same as above)
• Right lunges with toe up (stand in front of step with back toe up on step)
• Straddle jog bench
• Left lunges with toe up
• I-step (up up, jax on board, down down, jax on floor)
• Calf raises (heels hang off bench)
• Double jax on floor

Water break

Round 3: (equipment needed: 2x 8 pounds 2x 5 pounds 2x 15 pounds)

• Bicep curls (I do 8x regular, 8x hammer, 8x turn out, 8x reverse grip)
• Football jogs
• Overhead shld press (I do both arms/ 1 arm changing up the reps)
• Alternating kicks
• Oblique drops/ side bends (bend side to side using obliques - 15 pounds)
• Oblique pulls (knee turned out to side & lift/ pull elbow to knee)

Water

Round 4: (Mats)

• Outer thigh "L" (lay on side with straight legs- 15 leg lifts, take legs to 45 degree angle - 15 leg lifts, take legs to 90 angle - 15 leg lifts, back to 45, then straight) make this harder with pulses if need be
• Crunch series
• Low back work

Hope you enjoy it my class does.

Gwyneth

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