Cardio Intervals

We had a GREAT turnout at our annual Turkey Day Relay!  Thank you for all who showed up!

Good times with great people!

Friday’s Schedule is modified slightly:

• AVON: 7am, 9am and regular evening classes
• MANASQUAN: 9am & 5:30pm

Friday’s workout is a cardio Interval special!  Perfect for that post holiday celebration workout!

Cardio Intervals:

• 2min on / 2min off (active recovery)
• 1:30 on / 1:30 off
• 1min on / 1min off
• 30 sec on / 30 sec off

Exercises (Pick any 3):

• Row
• Bike
• Ski or Sq thrusts
• Sled
• Kettlebell sport

Try to work to max capacity during your ON intervals so that you NEED the rest (active recovery) so you are ready for your next interval set!

A and B Video Workout!

30 second intervals for 2 rounds at each set.  5 minutes of work time.  You will have a 1 minute rest after each set.  Complete each set for a total of 3 rounds (6 total sets)!

Set A)

• Lunge or step
• Mt climbers or shoulder taps
• Skaters
• Knees to chest or bicycles
• Jumping jacks or jump rope
• Repeat

Set B)

• Swings or jumps
• Squat thrusts or towel whips
• Drop squats
• Half burpees or knee tucks
• Run in place
• Repeat

Here’s the link: