Interval Series – Workout 1

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Type: Interval, core

Body Parts: core, cardiovascular system

Total Time: 50 minutes (work 35 minutes, stretch 15 minutes)

Calories Burned: 750

Description: Interval training followed by core workout.

Difficulty: Intense

Workout:

• 20 minutes on treadmill. Match incline to the minute showing on running clock. For example, incline = 0 until 1 minute is reached, incline = 1.0 from 1-2 minutes, incline = 2.0 from 2-3 minutes. Continue to 15 minutes (and 15% incline).
• Walk for the first 5 minutes to warm up.
• Then jog for 60 seconds during the odd minutes (5, 7, 9, 11, 13, 15) and walk for 60 seconds during the even minutes (6, 8 10, 12, 14).
• Place incline back to 2.0 and walk for 5 minutes to cool down

• TRX atomic crunch (3 sets of 10)
• TRX oblique leg raises (2 sets of 10 for each side)
• TRX bird-dogs (hold 5 seconds, rest 5 seconds, repeat 3 times on each side)
• TRX saw/crunch/slow-pike combo (2 sets of 5)

• 15 minute stretch focusing on core and lower extremities

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