Interval Timed Training

Use Gym Next Flex Timer {Download from Play Store} - Create (5) Rounds of 30, 45, 60, 75, 90 second Intervals with 10 second rest between Intervals and 15 seconds between Rounds

 

Five Movements

#1 - Hip Adductors (Inner Thigh) w/ 3 ankle weights (each leg) on mat.

#2 - Stability Ball DB Fly, Supine (face up) Position. (15 pound DB’s) Chest {Lift Hips}

#3 - TRX Inverted Row (Upper Back) Adjust angle for resistance level. {Point Toes Up}

#4 - Reverse Fly on Stability Ball, Prone (face down) Position. (4 pound DB’s) Rear Deltoids {Arch Back}

#5 - Double Leg Bridge on mat (Glutes) 35 pound weight plate (found on first floor weight room) {Squeeze Glutes at Top of Movement}

 

Round #1

Interval #1 - 30 seconds (Hip Adductors)

10 second break

Interval #2 - 45 seconds Stability Ball DB Fly (15 pound DB’s) 

10 second break

Interval #3 - 60 seconds TRX Inverted Row 

10 second break

Interval #4 - 75 seconds Reverse Fly on Stability Ball (4 pound DB’s) 

10 second break

Interval #5 - 90 seconds Double Leg Bridge on mat.

15 second break

 

Round #2

Interval #1 - 30 seconds Stability Ball DB Fly (15 pound DB’s)

10 second break

Interval #2 - 45 seconds TRX Inverted Row 

10 second break

Interval #3 - 60 seconds Reverse Fly on Stability Ball (4 pound DB’s) 

10 second break

Interval #4 - 75 seconds  Double Leg Bridge on mat 

10 second break

Interval #5 - 90 seconds (Hip Adductors) 

15 second break

 

Round #3

Interval #1 - 30 seconds TRX Inverted Row

10 second break

Interval #2 - 45 seconds Reverse Fly on Stability Ball (4 pound DB’s) 

10 second break

Interval #3 - 60 seconds Double Leg Bridge on mat 

10 second break

Interval #4 - 75 seconds  (Hip Adductors) 

10 second break

Interval #5 - 90 seconds Stability Ball DB Fly (15 pound DB’s)

15 second break

 

Round #4

Interval #1 - 30 seconds  Reverse Fly on Stability Ball (4 pound DB’s) 

10 second break

Interval #2 - 45 seconds  Double Leg Bridge on mat 

10 second break

Interval #3 - 60 seconds   (Hip Adductors) 

10 second break

Interval #4 - 75 seconds Stability Ball DB Fly (15 pound DB’s) 

10 second break

Interval #5 - 90 seconds TRX Inverted Row 

15 second break

 

Round #5

Interval #1 - 30 seconds Double Leg Bridge on mat 

10 second break

Interval #2 - 45 seconds  (Hip Adductors) 

10 second break

Interval #3 - 60 seconds Stability Ball DB Fly (15 pound DB’s) 

10 second break

Interval #4 - 75 seconds  TRX Inverted Row 

10 second break

Interval #5 - 90 seconds  Reverse Fly on Stability Ball (4 pound DB’s) 

Done

Workout #2

Interval Timed Training

Use Gym Next Flex Timer - Create (5) Rounds of 30, 45, 60, 75, 90 second Intervals with 10 second rest between Intervals and 15 seconds between Rounds

Five Movements

#1 - Knee Drops on Mat (2) ankle weights each leg.

#2 - Triceps Head Crushers on Mat with (2) 8 pound DB's

#3 - Short Plank on Mat

#4 - Standing DB Biceps Curl with (2) 12 pound DB's

#5 - Crunch on Mat {Cross both Arms over Chest}

 

Round #1

Interval #1 - 30 seconds (Knee Drops with ankle weigh)

10 second break

Interval #2 - 45 seconds (Triceps Head Crushers, 8 pound DB’s)

10 second break

Interval #3 - 60 seconds (Short Front Plank, elbows and toes)

10 second break

Interval #4 - 75 seconds (Biceps DB Curl, 12 pound DB’s)

10 second break

Interval #5 - 90 seconds (Crunch with arms crossed over chest)

30 second break

 

Round #2

Interval #1 - 30 seconds (Triceps Head Crushers, 8 pound DB’s) 

10 second break

Interval #2 - 45 seconds (Short Front Plank, elbows and toes) 

10 second break

Interval #3 - 60 seconds (Biceps DB Curl, 12 pound DB’s) 

10 second break

Interval #4 - 75 seconds (Crunch with arms crossed over chest) 

10 second break

Interval #5 - 90 seconds (Knee Drops with ankle weights)

15 second break

 

Round #3

Interval #1 - 30 seconds  (Short Front Plank, elbows and toes) 10 second break

Interval #2 - 45 seconds  (Biceps DB Curl, 12 pound DB’s) 

10 second break

Interval #3 - 60 seconds (Crunch with arms crossed over chest) 

10 second break

Interval #4 - 75 seconds  (Knee Drops with ankle weights or squeeze weighted ball between feet) 

10 second break

Interval #5 - 90 seconds (Triceps Head Crushers, 8 pound DB’s )

15 second break

 

Round #4

Interval #1 - 30 seconds (Biceps DB Curl, 12 pound DB’s) 

10 second break

Interval #2 - 45 seconds (Crunch with arms crossed over chest) 

10 second break

Interval #3 - 60 seconds  (Knee Drops with ankle weights) 

10 second break

Interval #4 - 75 seconds (Triceps Head Crushers, 8 pound DB’s )

10 second break

Interval #5 - 90 seconds  (Short Front Plank, elbows and toes)

15 second break

 

Round #5

Interval #1 - 30 seconds  (Crunch with arms crossed over chest) 

10 second break

Interval #2 - 45 seconds  (Knee Drops with ankle weights) 

10 second break

Interval #3 - 60 seconds (Triceps Head Crushers, 8 pound DB’s )

10 second break

Interval #4 - 75 seconds  (Short Front Plank, elbows and toes) 10 second break

Interval #5 - 90 seconds (Biceps DB Curl, 12 pound DB’s) 

Done