Andi's 2 Interval Training

• Warmup 6 minutes
• Jog
• Cross country
• Knee lifts

• Cardio 1 (5-7 min)

• Jumping jacks
• T- jacks
• Traveling jacks

• Resistance 1: ,back,chest, tri (5-7 minutes)

• Tricep dips with bouy
• Posterior pull downs with bouy
• Bicep curls with bouy

• Cardio2 (3-7 minutes)
• Tire pumps tic/toc with fists
• Tire pumps tic toc sweep palms alternating front back travel forward
• Suspended football jog

• Resistance 2:shoulders (3-6min)
• Forward raises under water L2
• Side raises long lever under water L2
• Rear delts raisesL2

• Cardio 3 (3-7 minutes)
• Cross country bent knee
• Cross country unison sweeps front / back
• Travel side to side (1 minute)
• Suspended with front back sweeps

• Resistance 3: glutes, abductors (3-6 minutes)

• Heel digs with band
• Traveling forward/ back
• Jacks with bands

• Cardio 4 (3-7min)

• Rocking horse
• Rocking horse 4x tuck left/right
• Suspended strides (cross country)

• Resistance 4 (3-6 minutes)
• Side kicks
• Pulses

• Core
• Hip roll with bouys

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