20 MIN INTERVAL WORKOUT

April 5th workout: 16 min workout 4 min bonus 20 min total Equipment is optional (or get your workout gear here.)

600 REP BAREFOOT WORKOUT

This is a 600 rep workout I did at home tonight, barefoot.  I used equipment, but this can easily be done equipment-free.  I did 3 rounds of a fixed number of reps, but you can convert it to an interval workout (set your timer for 10/50 sec x 24 rounds for 24 min workout).

EQUIPMENT FREE WORKOUT

Here is an equipment-free* lunchtime workout that I made up to do in the park last week: 


Set your interval timer for 24 rounds of:
1o sec rest/30 sec work for a total of 16 min

OR

1o sec rest/50 sec work for a total of 24 min 

BODYWEIGHT WORKOUT FROM MELISSA POWER

Melissa Power has some great workouts!  This one is only 24 minutes, & is equipment free.  Take it on vacation with you, to the gym, or to the park!  I thought this was a perfect lunchtime workout.  If you don't have an interval timer, do a certain number of reps for each move.  

If you have a smart phone, you can download an interval timer 
(from my Bodyrock Beginner Guide):
If you can’t afford to buy a Gymboss, there are free options!  Do you have a smart phone?  iTunes & Android markets each have great interval timer apps for free. 

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