The interval warm-up alone will wear you out.
Perform all exercises with minimal rest.
| Exercise | Time/Quantity | Description |
|---|
| interval warm-up | 11-22 minutes | Set elliptical to level 8.
- 5 [2.5] min at 4.5 mph
- 2 [1] min at 5.5 mph
- 2 [1] min at 6.5 mph
- 2 [1] min at 5.0 mph
- 2 [1] min at 7.0 mph
- 2 [1] min at 5.0 mph
- 2 [1] min at 6.5 mph
- 5 [2.5] min at 4.5 mph
|
| squat to bicep curl | 15 | Stand on platform of ___ machine. Squat down to grasp handles. As you stand up, pull arms up to a bicep curl. Straighten arms as you go back down into squat. |
| tricep kickbacks | 15 each side | |
| arm lat pulldown | 15 each side | Use cable machine and pull weight down 15 times each side. |
| pushup to mountainclimbers | 10 | Do a pushup, then five mountainclimbers. Repeat 10 times. |
| cable jab | 15 each side | Stand facing away from cable machine and jab 15 times with right hand. Repeat with left. |
| ------------ Repeat all of above (except warm-up) ------------ |
| bosu leg raises | 30 | |