Interval Intensity

So I made an interval workout that everyone loves so I figured I would share! Ill give the list of songs I used but any songs with a good consistent beat would work! I teach at a college where there are mainly students in their 20s so keep in mind its an intense workout that I wouldn't recommend for beginners!

Here it is! Enjoy:-)

I start with one song as a warm-up

Second song start at chorus..

• 30 Second seated sprint/pick-up
• 30 Second break and add on
• 30 Second seated sprint + 30 second seated climb (resistance at ~6 or 7)
• 30 Second break and add on
• 30 Second seated sprint + 30 second seated climb + 30 second standing run/sprint
• 30 Second break and add on
• 30 Seconds seated sprint + 30 seconds seated climb + 30 seconds standing run/sprint + 30 seconds standing climb (heavy resistance and push through the beat!)
• 30 Second break and add on
• 30 Seconds seated spring + seated climb + standing run/sprint + standing climb + 1 minute jumps
• 1 Minute break and then start layering off
• 30 Seconds seated spring + seated climb + standing run/sprint + standing climb + 1 minute jumps
• 30 Second break and take off
• 30 Seconds seated sprint + 30 seconds seated climb + 30 seconds standing run/sprint + 30 seconds standing climb (heavy resistance and push through the beat!)
• 30 Second break and take off
• 30 Second seated sprint + 30 second seated climb + 30 second standing run/sprint
• 30 Second break and take off
• 30 Second seated sprint + 30 second seated climb (resistance at ~6 or 7)
• 30 Second break and take off
• 30 Second seated sprint/pick-up

I teach a 45 minute class and usually have time to layer on once more and then last song (~4 minutes) I let them freestyle.

Heres the playlist I used-

• Sweet Disposition: The Temper Trap (warm-up)
• Club Cant Handle Me Right Now: FloRida
• Dog Days are Over: Florence and the Machines
• Dynamite: Taio Cruz
• Alright: Pitbull
• Telephone: Lady Gaga
• Raise Your Glass: Pink
• Commander: Kelly Rowland
• Push Push: Kat Deluna
• Dollhouse: Priscilla Renea
• If We Ever Meet Again: Katy Perry
• Just a Dream: Nelly (cool down)

Let me know if you have any questions:-)

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