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
Will M. 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 30 seconds between Rounds
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Five Movements
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Round #1
Interval #1 - 30 seconds (Knee Drops with ankle weights or squeeze weighted ball between feet)
10 second break
Interval #2 - 45 seconds (Triceps Push Down, 30 pounds)
10 second break
Interval #3 - 60 seconds (Short Front Plank, elbows and toes)
10 second break
Interval #4 - 75 seconds (Biceps Cable Curl, 25 pounds)
10 second break
Interval #5 - 90 seconds (Full Sit Up with feet anchored, arms cross over chest)
30 second break
Round #2
Interval #1 - 30 seconds (Triceps Push Down, 30 pounds)
10 second break
Interval #2 - 45 seconds (Short Front Plank, elbows and toes)
10 second break
Interval #3 - 60 seconds (Biceps Cable Curl, 25 pounds)
10 second break
Interval #4 - 75 seconds (Full Sit Up with feet anchored, arms crossed over chest)
10 second break
Interval #5 - 90 seconds (Knee Drops with ankle weights or squeeze weighted ball between feet)
30 second break
Round #3
Interval #1 - 30 seconds (Short Front Plank, elbows and toes)
10 second break
Interval #2 - 45 seconds (Biceps Cable Curl, 25 pounds)
10 second break
Interval #3 - 60 seconds (Full Sit Up with feet anchored, 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 Push Down, 30 pounds)
30 second break
Round #4
Interval #1 - 30 seconds (Biceps Cable Curl, 25 pounds)
10 second break
Interval #2 - 45 seconds (Full Sit Up with feet anchored, arms crossed over chest)
10 second break
Interval #3 - 60 seconds (Knee Drops with ankle weights or squeeze weighted ball between feet)
10 second break
Interval #4 - 75 seconds (Triceps Push Down, 30 pounds)
10 second break
Interval #5 - 90 seconds (Short Front Plank, elbows and toes)
30 second break
Round #5
Interval #1 - 30 seconds (Full Sit Up with feet anchored, arms crossed over chest)
10 second break
Interval #2 - 45 seconds (Knee Drops with ankle weights or squeeze weighted ball between feet)
10 second break
Interval #3 - 60 seconds (Triceps Push Down, 30 pounds)
10 second break
Interval #4 - 75 seconds (Short Front Plank, elbows and toes)
10 second break
Interval #5 - 90 seconds (Biceps Cable Curl, 25 pounds)
Done