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.
how fast should it be done? maximum speed for all ?
ReplyDeleteThis is intended to be an intense workout. Speed will depend on the individual's level of conditioning. You should be sweating. You should be panting a bit. You should not be blacking out or taking a trip to the ER.
ReplyDeleteAs fast as you can go without the latter two occurring would be about right.
Joel
Jumping Jacks: 32/33/33/34/34
ReplyDeleteBurpees: 8/6/5/5/5
MC's (per side): 24/20/20/18/20
O'head squats: 14/15/12/13/14
(medicine ball)
Sweating, panting. Them mountain climbers is hard work.
I realize now I'm screwing up the burpees somewhat. Separating out the movements into squat - thrust back = pushup - leap - return to squat. Hence the low numbers -- I get now that it's all a bit more fluid than that, almost all as one motion. Need to work on that...
ReplyDelete