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Interval Workout #1

The Purpose: Get your heart rate up to a high level and then recover to bring the hear rate down. Work multiple muscles with each exercise to make this workout efficient, saving you time.

The Rules: Run each couplet twice, exercise A for 30 sec, exercise B for 30 sec, repeat each exercise and then follow with 60 sec rest (each couplet set lasts 3 min with rest)

The Scale: Beginners= 5# dumbbells, Int- 8#, Adv-12-15#

1- Air squat (no extra weight)

    Push-ups

2- Alternating front lunges ( step forward into lunge)

     Back fly with Dumbbells

3- Squat jumps (air squat with vertical hop, just get your feet off the 9oor)

    Overhead press with Dumbbells

4- Lunge jumps (alternating lunges with hop to other foot)

    Double arm T raises with Dumbbells 

5- Bear crawl

    Thrusters with Dumbbells 

 

 

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