Kim’s Interval Training Workouts

Repeats

5 min warm-up moderate intensity, 20 min interval: alternate 2 min. high intensity/2 min moderate intensity, 5 min. cool-down

Ladder intervals A

5 min. warm-up moderate intensity, 18 min. interval: 1/ 2/ 3/ 2/ 1 high intensity with equal time moderate intensity recoveries between, 5 min. cool-down

Elliptical workout

10 min. warm-up moderate intensity, 2 x [2 min. high/ 2 min. moderate / 2 min. on toes/ 2 min. moderate/ 2 min high/ 2 min moderate/ 2min. backwards/ 2 min. moderate], 10 min cool-down

Mini Tempos

5 min warm-up moderate intensity, 4 x [5 min high intensity/ 1 min. moderate intensity], 5 min cool-down

Ladder Intervals B

5 min. warm-up moderate intensity, 20 min intervals: 4 / 3/ 2/ 1 high intensity with equal time moderate intensity recoveries between, 5 min cool-down

Gauntlet

5 min warm-up moderate intensity, 4 x 4 min high intensity gauntlet (For each 4 min. bout, start with high resistance and moderate speed [L12 on Elliptical or 8% on TM]. Then, each minute lower the resistance/hill 1-2 levels and increase speed 5 RPM’s or .3 mph), 5 min cool-down

Hill repeats

5 min. warm-up moderate intensity, 7 x [1 min. hard hill climb or high resistance/ 2 min. moderate intensity recovery], 5 min cool-down

Sheri’s Circuit Workouts

Workout 1

Perform 15 reps of the following exercises:

  • Biceps curls
  • Shoulder raises
  • Overhead press
  • Push ups
  • Squats
  • Lunges
  • Dead lifts
  • Step ups
  • Crunches
  • Oblique twist with med ball
  • Back extension
  • Plank for 30 seconds

Stretch for 5-10 minutes

 

Workout 2

Perform the following pairs of exercises for 30 seconds each, and repeat each set 2 times total:

  • Push ups, High knees
  • Squats, Jumping jacks
  • Plank, Split squats
  • Lunges, Skaters (side to side)

Stretch for 5-10 minutes