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
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