CONDITIONING INTERVALS
Today's workout uses 30/30 intervals (30 seconds work, 30 seconds rest, repeat for time allotted).
Advanced:
- 5 x 30/30 Jumping Jacks or Jump Rope
- 5 x 30/30 Burpees
- 5 x 30/30 Mountain Climbers
- 5 x 30/30 Squats
Intermediate:
- 5 x 30/30 Jumping Jacks or Jump Rope
- 5 x 30/30 Squat Thrusts (add push-up if possible)
- 5 x 30/30 Mountain Climbers
- 5 x 30/30 Squats
Basic:
- 5 x 30/30 Jumping Jacks or Jump Rope
- 5 x 30/30 Half-Squats or Squat Thrusts
- 5 x 30/30 Mountain Climbers
- 5 x 30/30 Half Squats
Post results to Comments.
Alex,
ReplyDeletePerform all five sets of each exercise before moving to the next.
Joel
I really like what you are doing here Joel. There has to be a way of getting this more "out there".
ReplyDeleteHave you gone around to the general fitness sites and mentioned this blog?
I can't imagine anyone would mind since it is free and there is no way on earth it is not effective giving how you have outlined what you are after.
Bryce Lane
Did the Basic, though kept to half squats as the squat thrusts were a little too challenging as I´m still coughing a bit. The mountain climbers nearly killed me but I´m glad I did them....perhaps I won´t be so happy later today when my legs start hurting!!!!
ReplyDeleteJumping jacks 40 40 40 40 40
Half squats 20 20 20 20 20
Mountain climbers 20 20 20 15 15
Half squats 20 20 20 20 20
Joel, I just read your story on Ostomy Athlete - great respect to you mate, very inspiring!!! If you don´t mind, I´ll print it out and show it my son - he´s a Diabetic and often needs some extra inspiration.