INTERVAL WORKOUTS

When I don't have time to look for a workout online or I forget my workout log at home, I make up my own routine.   Here are some interval workouts I've made up (I'm sorry that there aren't pictures or videos). 

2/2012: PARK WORKOUT

Equipment: Mat & Timer

PART 1 & 3 10/30 x 6 rounds = 4 min per Part	PART 1		PART 3
	1	2	1	2
1-leg side hop + side kick, alternating
side burpee + knee tuck
Reptile + leg lift (lift up for glutes)
PART 2 & 4 3 min countdown, maximum reps of:	PART 2		PART 4
1 rep =  10 jump lunges à plank à 2 push-ups à rollover à 10 knee hugs à roll over & power up

1/18/2012: LATE NIGHT BAREFOOT HOME WORKOUT, 18 min

Equipment: Dip Station, Sandbag, Fitball, Timer

10/50 sec x 10 rounds = 18min		Round 1	Round 2	Round 3
Push-up + hanging knee raise
Sandbag swing
Reverse push-up
Fitball wood chops, alternate
Side plank bicycle (side plank, bring upper elbow & lower knee together)	LT
	RT

Bonus:

20 pushups

10 hanging knee raises

10 diagonal hanging knee raises

10 split leg raises

1/1/2012 BONUS ROUND TURNED 19min  WORKOUT 

Equipment: fitball or medicine ball, swiss ball or bench

PART1: 10/50 sec x 12 ROUNDS 12 MIN	Round 1	Round 2	Round 3
Jump forward, then backward over fitball.  Pick up the ball, & do a 180 jump squat. That’s a rep
Push-ups with feet on swiss ball or bench
2 Mountain Climbers with hands on fitball à 1 jump lunge with ball held at chest. That’s a rep
Reverse Plank Knee Tuck

PART 2: 2min countdown of:

2 comando push-up knee tucks à

Roll over à

6 side lunge jump touchdowns à belly to ground

AB BONUS: 10/50sec, 5 rounds = 5min

Fitball Russian twist

Running man abs (high bicycle)

Lying leg lift

Fitball situp (hold ball in hands over head while doing a situp)

Fitball crunch (crunch with ball at ankles, knees bent 90 degrees & feet off ground)

12/25/2011: X-MAS MASHUP (inspired by Bodyrock host Jess’ workout)

Equipment: Fitball, medicine ball, or weights, Timer, Map

10/30sec x 27 ROUNDS, 18 MIN	Round 1	Round 2	Round 3
High Knee Skipping
1-leg hop to side à side kick, alternate
2-push-up Burpees
Woodchop RT with fitball or weight
Woodchop LT with fitball or weight
High Knee Skipping
Tricep Dips
Plank Toe Touch Burpee (no pushup)
Pushups

11/24/2011: QUICK BAREFOOT THANKSGIVING WORKOUT (16min)

Equipment: Sandbag or weights, Timer

10/50sec x 12 ROUNDS, 12 MIN	Round 1	Round 2	Round 3
Mountain Climbers
Sandbag Squat
Reptile Planks
Sandbag Sit-up
4 min bonus (10/50, 4 rounds)
2-hand grip Sandbag Swing
1-leg Bridge leg lift LT
1-leg Bridge leg lift RT
Side Plank Twist with 3-sec hold in side plank

10/20/2011 ~ 20 min WORKOUT

Equipment: Jump Rope, Mat, Timer

4 min	interval skipping (10sec rest, 20 sec work for 8 rounds)
30	side plank twist push-ups (do a push-up, twist to side plank, in side plank twist your upper elbow toward your supporting arm, return to plank.  That’s a rep)
4 min	interval skipping (10sec rest, 20 sec work for 8 rounds)
25 per leg	Side lunge knee ups (Do a side lunge, then hop up, driving the knee that was extanded to the side up toward the chest)
4 min	interval skipping (10sec rest, 20 sec work for 8 rounds)
50	Crab toe touches
30	Knee Hugs

10/16/2011: 12 min WORKOUT

Equipment: Jump Rope, fitball or medicine ball

10/50 12 R, 12 MIN		Round 1	Round 2	Round 3
High Knee Jump Rope
1-leg bridge leg lift with 1 foot on fitball	LT
	RT
Pass fitball from hands to feet, lying on ground

9/22/2011: 16 min WORKOUT

Equipment: Jump Rope, weight

PART 1: 10/30 12 R, 8 MIN				Round 1		Round 2
Jump Rope
Weight Swing (Like SB Swing) 8#		LT
		RT
Jump Rope
Side Plank Lifts		LT
		RT
PART 2: 10/30 12 R, 8 MIN	Round 1		Round 2		Round 3
Jump Rope
Reverse Plank Knee Tuck
Jump Rope
Side Lunge Touchdown

4/18/11: WORKOUT IN THE PARK

Equipment: Jump Rope, Dumbbells, Mat, Timer

28 rounds 10/50sec = 28 min	1		2		3		4
Jump Rope or Jacks
Side Plank with Upper Leg Lift
Walking Pushup
2-pt bridge (Superman Plank)
Jump Lunges
Star Crunch (Extend legs out to the sides, straight, as you crunch)
Dumbbell bent-over row à tricep extension  à dead lift à shoulder press

Get your workout gear here

Please see the disclaimer at the bottom of this site regarding workouts posted on this site.

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