Awesome Interval Workout

Posted on Wednesday, July 27th, 2011 at 7:47 am

 

Hi Everyone,

 

I absolutely loved doing this workout.

 

There are 4 different exercises that target most of the major muscle groups and these are mixed with 4 different jump rope techniques to add a fun cardio element.

 

You will really work up a good sweat by the end of the 16 minutes!

 

As always, beginner variations are included at the end of the video.

 

Below are the workout details:

 

Workout Details:

Set your interval timer to 6 rounds, 10 seconds of rest followed by 30 seconds of work for each exercise.

 

There are 2 parts for each exercise. 

 

If you don’t have a jump rope or don’t have enough coordination to perform the different jumps, simply mimic the jump rope motion with your hands.

Exercise 1:

 

Part 1 – Single Leg Crawl: Alternate legs at each interval or perform them from both feet

Part 2 – Single Leg Hop on the Left Leg (jump rope)

After the first 10 second beep, perform the crawl on the left leg for 30 seconds.

 

Rest for 10 seconds, grab your jump rope and perform the single leg hop on the left leg for 30 seconds.

 

Rest for 10 seconds and perform the crawl with the right leg for 30 seconds.

 

Keep alternating until all 6 rounds are finished.

Exercise 2: Reset your interval timer and start again with 6 rounds.

 

Part 1 – Elbow Plank Hip Drop Downs to Leg Extensions

Part 2 – Single Leg Hop on the Left Leg (jump rope)

Exercise 3: Reset your interval timer and start again with 6 rounds.

 

Part 1 - Sumo Squat Twist

Part 2 – Double Leg Hops (jump rope)

Exercise 4: Reset your interval timer and start again with 6 rounds.

 

Part 1 - Scissor Kick to Straddle Leg

Part 2 – Straddle Jumps (jump rope)
I hope you enjoy the workout. Please leave me your comments and/or suggestions if you’d like a specific type of workout.

 

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