Record weights and speed if you want to really want to see results.
Look for video with the this interval coming to our YouTube Station “Fitness by Spaulding.”
Link will be posted on our Facebook Page “Fitness by Spaulding”
Equipment needed: Stop Watch, Weight Bench, a BOSU Ball, light pair of dumbbells, an exercise ball, and some fast club thumbin’ beats.
Warm Up: Take a good 5 minutes and warm up. Suggested spin bike or walk at a high in- cline.
Work Out: Perform each exercise for 1 minute, then rest 30 seconds. Repeat all the way through for a total of 3 cycles. Rest 1:30 seconds before repeating.
Cardio Session: End with a 30 minute run, which incorporates 1 tabata cycle at your own pace mid way through.
Recovery: Foam Roll or stretch with a rope
App Suggestion for this workout: SimplyTabata (FREE)
Lower Body Interval Workout (once a week for 4 weeks)
1. Alternating Stand Ups
2. Dumbbell Row, Row, Push Up
3. Squat Jumps on a weight bench
4. Figure 4 push up to side plank (30 seconds each side)
5. Glute kickbacks (30 sec. each leg)
6. Exercise Ball Hamstring Curl
7. Front kick and lunge (30 seconds each leg)
8. BOSU squat jumps
Rest 30 seconds in between each exercise
Perform each one for 1 minute.
Rest a total of 1:30 at the end of #8
Repeat all the way through for a total of 3 cycles
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