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