Monday, February 20, 2012

INTERVAL WORKOUTS

When I don't have time to look for a workout online or I forget my workout log at home, I make up my own routine.   Here are some interval workouts I've made up (I'm sorry that there aren't pictures or videos). 

2/2012: PARK WORKOUT
Equipment: Mat & Timer
PART 1 & 3
10/30 x 6 rounds
= 4 min per Part
PART 1
PART 3
1
2
1
2
1-leg side hop + side kick, alternating




side burpee + knee tuck




Reptile + leg lift
(lift up for glutes)




PART 2 & 4
3 min countdown, maximum reps of:
PART 2
PART 4
1 rep = 
10 jump lunges à plank à
2 push-ups à rollover à
10 knee hugs à roll over & power up



1/18/2012: LATE NIGHT BAREFOOT HOME WORKOUT, 18 min
Equipment: Dip Station, Sandbag, Fitball, Timer
10/50 sec x 10 rounds = 18min
Round 1
Round 2
Round 3
Push-up + hanging knee raise



Sandbag swing



Reverse push-up



Fitball wood chops, alternate



Side plank bicycle (side plank, bring upper elbow & lower knee together)
LT



RT



Bonus:
20 pushups
10 hanging knee raises
10 diagonal hanging knee raises
10 split leg raises

1/1/2012 BONUS ROUND TURNED 19min  WORKOUT 
Equipment: fitball or medicine ball, swiss ball or bench
PART1: 10/50 sec x 12 ROUNDS
12 MIN
Round 1
Round 2
Round 3
Jump forward, then backward over fitball.  Pick up the ball, & do a 180 jump squat. That’s a rep



Push-ups with feet on swiss ball or bench



2 Mountain Climbers with hands on fitball à 1 jump lunge with ball held at chest. That’s a rep



Reverse Plank Knee Tuck




PART 2: 2min countdown of:
2 comando push-up knee tucks à
Roll over à
6 side lunge jump touchdowns à belly to ground
AB BONUS: 10/50sec, 5 rounds = 5min
Fitball Russian twist
Running man abs (high bicycle)
Lying leg lift
Fitball situp (hold ball in hands over head while doing a situp)
Fitball crunch (crunch with ball at ankles, knees bent 90 degrees & feet off ground)

12/25/2011: X-MAS MASHUP (inspired by Bodyrock host Jess’ workout)
Equipment: Fitball, medicine ball, or weights, Timer, Map
10/30sec x 27 ROUNDS, 18 MIN
Round 1
Round 2
Round 3
High Knee Skipping



1-leg hop to side à side kick, alternate



2-push-up Burpees



Woodchop RT with fitball or weight



Woodchop LT with fitball or weight



High Knee Skipping



Tricep Dips



Plank Toe Touch Burpee (no pushup)



Pushups




11/24/2011: QUICK BAREFOOT THANKSGIVING WORKOUT (16min)
Equipment: Sandbag or weights, Timer
10/50sec x 12 ROUNDS, 12 MIN
Round 1
Round 2
Round 3
Mountain Climbers



Sandbag Squat



Reptile Planks



Sandbag Sit-up



4 min bonus (10/50, 4 rounds)
2-hand grip Sandbag Swing
1-leg Bridge leg lift LT
1-leg Bridge leg lift RT
Side Plank Twist with 3-sec hold in side plank

10/20/2011 ~ 20 min WORKOUT
Equipment: Jump Rope, Mat, Timer
4 min
interval skipping (10sec rest, 20 sec work for 8 rounds)
30
side plank twist push-ups (do a push-up, twist to side plank, in side plank twist your upper elbow toward your supporting arm, return to plank.  That’s a rep)
4 min
interval skipping (10sec rest, 20 sec work for 8 rounds)
25 per leg
Side lunge knee ups (Do a side lunge, then hop up, driving the knee that was extanded to the side up toward the chest)
4 min
interval skipping (10sec rest, 20 sec work for 8 rounds)
50
Crab toe touches
30
Knee Hugs

10/16/2011: 12 min WORKOUT
Equipment: Jump Rope, fitball or medicine ball
10/50 12 R, 12 MIN
Round 1
Round 2
Round 3
High Knee Jump Rope



1-leg bridge leg lift with 1 foot on fitball
LT



RT



Pass fitball from hands to feet, lying on ground




9/22/2011: 16 min WORKOUT
Equipment: Jump Rope, weight
PART 1: 10/30 12 R, 8 MIN
Round 1
Round 2
Jump Rope


Weight Swing (Like SB Swing) 8#
LT


RT


Jump Rope


Side Plank Lifts
LT


RT


PART 2: 10/30 12 R, 8 MIN
Round 1
Round 2
Round 3
Jump Rope



Reverse Plank Knee Tuck



Jump Rope



Side Lunge Touchdown




4/18/11: WORKOUT IN THE PARK
Equipment: Jump Rope, Dumbbells, Mat, Timer
28 rounds 10/50sec = 28 min
1
2
3
4
Jump Rope or Jacks




Side Plank with Upper Leg Lift








Walking Pushup




2-pt bridge (Superman Plank)




Jump Lunges




Star Crunch (Extend legs out to the sides, straight, as you crunch)




Dumbbell bent-over row à tricep extension  à dead lift à shoulder press





Get your workout gear here






Please see the disclaimer at the bottom of this site regarding workouts posted on this site.

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