Battle Rope Alternating Slams x 5 rounds of 20 secs of WORK / 20
secs REST Intervals.
Battle Rope BIG SLAMS x 5 rounds of 20 secs of WORK / 20
secs REST Intervals.
Interval 1 - 30 sec hard, 30
sec rest Interval 2 - 30 sec hard, 30
sec rest Interval 3 - 25 sec hard, 30
sec rest Interval 4 - 25 sec hard, 30
sec rest Interval 5 - 20 sec hard, 30
sec rest Interval 6 - 20 sec hard, 30
sec rest Interval 7 - 15 sec hard, 30
sec rest Interval 7 - 15 sec hard, 30 sec rest
Not exact matches
EXERCISE ROUTINE Monday: Pump class (1 hour), walk (1 hour) Tuesday: Walk (1 hour) Wednesday: Pump class (1 hour), walk (1 hour) Thursday: RPM class (1 hour) Friday:
Interval training (3 mins walking, 45
secs sprinting) Saturday:
Rest Sunday:
Rest
Intervals: 45 seconds exercise / 15 seconds
rest Exercise 1: Slow Standard Pushups (5
Sec Up and Down)-15 seconds
rest - Exercise 2: Low Plank Hold -15 seconds
rest - Exercise 3: Stretch Push Ups -15 seconds
rest - Exercise 4: Walking Push... Continue Reading...
Intervals: 60 seconds exercise / 12
rest Exercise Combo 1: 12 Push Ups / Chair Climbs (60
secs)-12 second
rest - Exercise Combo 2: 10 Push Ups / Chair Climbs (60
secs)- 12 second
rest - Exercise Combo 3: 8 Push Ups / Chair Climbs (60
secs)-12 second
rest - Exercise Combo 4: 6 Push Ups / Chair Climbs (60
secs)-12 seconds... Continue Reading...
Intervals: 45 seconds exercise / 15 seconds
rest Exercise 1: Slow Standard Pushups (5
Sec Up and Down)-15 seconds
rest - Exercise 2: Low Plank Hold -15 seconds
rest - Exercise 3: Stretch Push Ups -15 seconds
rest - Exercise 4: Walking Push Ups -15 seconds
rest - Exercise 5: Grand Canyon Push Ups (5
Sec Up and Down)-15 seconds
rest - Exercise 6: Diamond Kiss Push Ups (5
Sec Up and Down)-15 seconds
rest - Exercise 7: Barbwire Push Ups -15 seconds
rest - Exercise 8: Fast Full Range Of Motion Push Ups (try to get as many as you can)
week 1 MON 5x 4 - minutes
intervals TUE 30 -
sec bike sprints WED Tabata THU 4 -
sec all - out sprints FRI Tabata SAT 30 -
sec bike sprints SUN
rest day
I can't change the
intervals it beeps at though, two options for
rest - 20 or 30
sec, two options for work 2 or 3 min.
The results have determined that longer
rest intervals (2 - 3 min) as opposed to short
rest intervals (30 - 90
secs) allow for the greatest amount of strength increase.
Set an
interval timer for 15 rounds of 45
sec work and 15
sec rest.
Intervals: 60 seconds exercise / 10
rest Exercise Combo 1: 10 Clap Push Ups / Low Plank Hold (60
secs)-10 second
rest — Exercise Combo 2: 10 Superman Push Ups / Low Plank Hold (60
secs)-- 10 second
rest — Exercise Combo 3: 10 Wide Arm Push Ups / Low Plank Hold (60
secs)-10 second
rest — Exercise Combo 4: 10 Narrow Arm Push Ups / Low Plank Hold (60
secs)-10 seconds
rest — Exercise Combo 5: 10 Finger Tip Push Ups / Low Plank Hold (60
secs)-10 seconds
rest — Exercise Combo 6: 10 Uneven Push Ups / Low Plank Hold (60
secs)-10 seconds
rest - Exercise Combo 7: 10 Regular Push Ups / Low Plank Hold (60
secs)
I set my
interval timer for 44 rounds of 20
sec work and 20 seconds of
rest.
• Gentle stretches • 5 mins SS on static bike • Deeper stretches • 8 minutes of 30
sec intense /
rest intervals on static bike.
For the tabata supersets, you use an
interval structure of 20
sec work / 10 seconds
rest and complete 8 rounds, alternating between two exercises.