Hey guys! I know everyone is in a whole different state of cardio equipment, some people have jump ropes, some people can run only, a few have bikes, lots of rowers and pelotons, whatever you’ve got do this interval session. Even if you run in place hard (like doing running drills) it’ll still work, I promise!
For posting, I’ll put the workout first, then the warm-up and cool-down after that:)
definitions:
”on” go HARD
”off/easy” exercises that stop: rope skipping, rowing, ski erging, stop. Exercises where you look weird stopping: running/walking, biking/coasting, walk or coast 🙂
Interval Session #1:
Interval 1: 20 seconds on 40 seconds easy/off
Interval 2: 30 on, 30 off
Interval 3: 40 on, 20 off
Interval 4: 30 on, 30 off
Interval 5: 20 on, 40 off
Interval 6: 30 on, 30 off
Interval 7: 40 on, 20 off
Interval 8: 50 on 10 off
Interval 9: 40 on 20 off
Interval 10: 30 on 30 off
Interval 11: 20 on 40 off
Interval 12: 10 on 50 off
Interval 13: 50 on 10 off
Interval 14: 40 on 20 off
Interval 15: 30 on 30 off
Interval 16: 20 on 40 off
Interval 17: 10 on 50 off
time. Max meters, Max double Unders, Max distance, Max good feelings, you get it, go hard, be fitter!
Warm-up:
‘Qi Gong Home Style (stand in place do 10-15 reps of each)
Knee Hug, Twisted Knee Hug, Kick leg out, pull leg back, over baby gate/under tree branch, lunge w/ stretch, stationary inchworms
25 Mountain Climbers
5 Push-Ups
25 Hollow Rocks
5 Push-Ups
25 Air Squats
5 Push-Ups
Practice your piece of gear/running/biking etc, for 3 minutes casually. Note and address any problems/shortcomings and text Jesse 🙂
Cool-Down:
Runners, Ropers: stretch calves and feets, and hip flexors
Rowers: stretch hammies and back
Ski Ergers: That’s just me 🙂
Bikers: Roll the quads and calves
Today Carrie and I will be adding to this, and getting the YouTube links up, which will be better than yesterday’s videos, thanks I was in a hurry for sure there, and the auto loader on WordPress is shabby, or so I’m told 🙂 you guys rock!! Thanks for being patient with me!!
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