LIVE FIT 365
Everyday Fitness Lifestyle
SINCE 2003
LIVE FIT 365 STRENGTH, CONDITIONING, NUTRITION & WEIGHT LOSS PROGRAMS
PERSONAL TRAINING
CONTACT TOM LENGYEL AT 484-571-9081
EMAIL:THOMASLENGYEL@HOTMAIL.COM
FOR A COMPLIMENTARY FITNESS ASSESSMENT
www.LiveFit365TomLengyel.com
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
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Workout #2
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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