Bonnie D. Training

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

 

DAY 1

Five Movements

#1 - Hip Adductors (Inner Thigh) w/ 2 pound ankle weights each leg, on mat

#2 - DB Fly on Stability Ball w/10 pound DB’s (Chest) Support head and shoulders on ball, lift hips, squeeze glutes.

#3 - TRX Inverted Row (Upper Back) Adjust resistance with your body angle.

#4 - Reverse Fly on Stability Ball w/2 pound DB’s (Rear Deltoids) Face down on ball, keep arms straight.

#5 - Double Leg Bridge on mat w/20 pound DB (Glutes)

 

Round #1

Interval #1 - 30 seconds (Hip Adductors)

10 second break

Interval #2 - 45 seconds Stability Ball DB Fly (10 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 (2 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 (10 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 (2 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 (2 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 (10 pound DB’s)

15 second break

 

Round #4

Interval #1 - 30 seconds  Reverse Fly on  Stability Ball (2 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 (10 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 (10 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 (2 pound DB’s) 

Done

DAY 2

5 Movements

#1 - Standing DB Side Pull (2) 20 pound DB (Feet together) {Obliques}

#2 - Triceps Head Crusher w/20 pound DB on mat

#3 - Short Plank (Elbows and toes w/5 pound DB) {Core}

#4 - Hanging DB Curl (2) 10 pound DB’s on Incline Bench, Face Down {Biceps}

#5 - Crunch on Mat w/8 pound DB held at chest height {Abdominals}

Round #1

Interval #1 - 30 seconds (Standing DB Side Pull (2) 20 pound DB’s)

10 second break

Interval #2 - 45 seconds (Triceps Head Crusher w/20 pound DB)

10 second break

Interval #3 - 60 seconds (Short Front Plank, elbows and toes, 5 pounds)

10 second break

Interval #4 - 75 seconds (Hanging DB Curl (2) 10 pound DB’s)

10 second break

Interval #5 - 90 seconds (Crunch on Mat w/8 pound DB)

15 second break

 

Round #2

Interval #1 - 30 seconds  (Triceps Head Crusher w/20 pound DB)

10 second break

Interval #2 - 45 seconds (Short Front Plank, elbows and toes, 5 pounds) 

10 second break

Interval #3 - 60 seconds (Hanging DB Curl (2) 10 pound DB’s)

10 second break

Interval #4 - 75 seconds (Crunch on Mat) 10 second break

Interval #5 - 90 seconds (Standing DB Side Pull (2) 15pound DB’s)

15 second break

 

Round #3

Interval #1 - 30 seconds  (Short Front Plank, elbows and toes, 5 pounds)

10 second break

Interval #2 - 45 seconds (Hanging DB Curl (2) 10 pound DB’s)

10 second break

Interval #3 - 60 seconds  (Crunch on Mat) 

10 second break

Interval #4 - 75 seconds   (Standing DB Side Pull (2) 15pound DB’s)

10 second break

Interval #5 - 90 seconds  (Triceps Head Crusher w/20 pound DB)

15 second break

 

Round #4

Interval #1 - 30 seconds (Hanging DB Curl (2) 10 pound DB’s)

10 second break

Interval #2 - 45 seconds  (Crunch on Mat) 

10 second break

Interval #3 - 60 seconds   (Standing DB Side Pull (2) 15pound DB’s)

10 second break

Interval #4 - 75 seconds  (Triceps Head Crusher w/20 pound DB)

10 second break

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

15 second break

 

Round #5

Interval #1 - 30 seconds  (Crunch on Mat) 

10 second break

Interval #2 - 45 seconds   (Standing DB Side Pull (2) 15pound DB’s)

10 second break

Interval #3 - 60 seconds (Triceps Head Crusher w/20 pound DB)

10 second break

Interval #4 - 75 seconds  (Short Front Plank, elbows and toes, 5 pounds)

10 second break

Interval #5 - 90 seconds  (Hanging DB Curl (2) 10 pound DB’s)

Done