30/30 Intervals are going to become a familiar friend to those who frequent this blog. The basic concept is simple: 30 seconds of work followed by 30 seconds of rest in a continuous cycle for the specified time. In today's workout, we'll be performing two exercises using a 30/30 pattern for a total of twenty minutes. The key to this strategy is to go hard, but not too hard, during the 30 seconds of work. Remember, you will only have 30 seconds to recover, so make sure you don't burn out completely during the work-phase.
Today's workout offers you a choice: Jumping Jacks or Rope Jumping for exercise one and Burpees, Squat Thrusts, or Half-Squats for exercise two.
To do a Half-Squat:
(1) Stand with feet approximately shoulder-width apart, arms extended in front of you, (2) While looking forward and keeping your back straight, squat down until your thighs are parallel to the ground, (3) Stand up straight.
To do a Squat Thrust:
(1) Stand with your arms by your sides, (2) Squat down until your hands are on the ground next to your feet, (see photo) (3) Jump slightly and thrust your feet straight back landing on the balls of your feet with your body in push-up position, (see photo) (4) Jump again and bring your feet back under your body as you were in Step 2, (5) Stand up.
To do a Burpee:
Follow the above instructions for a Squat Thrust with the following modifications - (3b) Perform a push-up, (5) Instead of standing, jump straight up as high as you can. (see photo)
- Jumping Jacks - 10 minutes
- Half-Squats - 10 minutes
- Rope Jumping or Jumping Jacks - 10 minutes
- Half-Squats, Squat Thrusts, or Burpees - 10 minutes
- Rope Jumping - 10 minutes
- Burpees - 10 minutes
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