Rob's shallow interval training

I introduced combo 1 taking them through the moves 16x each. Then did the pattern. Introduced combo 2, did the pattern, then did combo 1 and 2. Introduced combo 3, did pattern, then did combo 1, 2, 3. My class loved this because they felt they had a great workout.

Warm-up as desired

Combo 1

Participants stay facing instructor throughout the pattern. You will be making a box pattern.

• High-knees stationary 8x
• High-knees moving forward 4x
• High-knees move right 4x
• 4 Tucks (jump drawing feet under torso)
• High-knees move back 4x
• High-knees move left 4x
• 4 Tucks

• Hamstring curls stationary 8x
• Hamstring curls moving forward 4x
• Hamstring curls move right 4x
• 4 Tucks
• Hamstring curls move back 4x
• Hamstring curls move left 4x
• 4 Tucks

• Straight leg forward kick stationary 8x
• Straight leg forward kick-move forward 4x
• Straight leg forward kick - move right 4x
• 4 Tucks
• Straight leg forward kick-move back 4x
• Straight leg forward kick-move left
• 4 Tucks

• Straight leg back kick- stationary 8x
• Straight leg back kick-move forward 4x
• Straight leg back kick-move right 4x
• 4 Tucks
• Straight leg back kick-move back 4x
• Straight leg back kick-move left 4x
• 4 Tucks

• 30 Second all out jog

Combo 2

• Follow the same pattern as above:
• Cross country ski
• T-jack
• Out-out-in-in
• Short scissor

• 45 Second all out jog

Combo 3

All these are stationary moves

• Frog jump 8x (do 3 sets of 8)
• * Suspended double Russian 8x (3 sets)
• ** Suspended jog 8x (3 sets)
• *** V-straddle jump 8x (3 sets)

• 1 Minute all out jog

* Suspended - not touching the bottom of the pool. Double Russian- like sitting in a chair, knees bent 90 degrees--kick out both feet.

* Suspended jog - jog without touching the bottom of the pool

* V-straddle jump - jump up taking feet out in a V- arms try to reach the feet. It is like a cheerleader jump.

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