Advanced Interval Workout
Warm-up for 5-10 minutes.
Perform an interval by exercising for 30 seconds at a very hard pace (at a subjective
9/10 level of intensity).
Follow that with "active rest" for 60 seconds by exercising at a slow
pace (at a subjective 3/10 level of intensity).
Repeat for 3-6 interval repetitions. Finish with 5-10 minutes of moderate intensity
exercise for a cool-down at a 4/10 level of intensity.
Workout A
1A) Wide-stance Squat (8 reps)
Set your feet 4-6 inches wider than shoulder width, your toes pointed forward.
This superset works best if performed in a squat rack that also has a chin-up bar.
1B) Chin-ups (6 reps)
- If this is too hard, perform a Reverse-grip Lat Pulldown.
- Rest 1 minute and then go back to Squats.
- Do this Superset 3 times and then move on to the next Superset.
2A) Barbell Step-ups (8 reps per leg)
- Use a step that's high enough so that your knee is bent 90 degrees.
- If you have to use DB's for the step-ups, take an extra 30 seconds rest when going
from the step-ups to the rows.
2B) DB or Barbell Row (8 reps)
- Keep your lower back naturally arched.
- Rest 1 minute and then go back to Step-ups.
- Do this Superset 3 times and then move on to the next Superset.
3A) Side Plank (5 reps per side)
- Contract and brace your abs for 10 seconds per repetition
while keeping your body in a straight line.
3B) Stability Ball Jackknife (12 reps)
- Rest 30 seconds and then go back to Side Plank.
- Do this Superset 3 times and then go to the Intervals.
Workout B
1A) Low-Incline DB Chest Press (8 reps)
- Set the incline to one notch above the flat-bench position.
1B) DB or Barbell Romanian Deadlift (8 reps)
- Keep your lower back naturally arched for the entire movement.
- Rest 1 minute and then go back to 1A.
- Do this Superset 3 times and then move on to the next
Superset.
2A) DB Close-grip Chest Press (8 reps)
- Push the dumbbells straight up, not together.
2B) DB Rear-deltoid Lateral Raise (8 reps)
- Keep a tight arch in lower back and lean forward as far as possible.
- Perform this exercise extra slowly so that you don't use momentum.
- Rest 1 minute and then go back to 2A.
- Do this Superset 3 times and then move on to the next Superset.
3A) Elevated Push-up (12 reps per side)
- Place one hand on a 4-inch step or box and lower your body as far as possible.
3B) Stability Ball Rollout (15 reps)
- Keep your body in a straight line at all times--don't allow your back to round
or bend backward.
Let me know how this workout goes for you and email me your
results. Better yet, take a before and after picture and some measurements to monitor
your progress.
If you have any other questions, just let me know.
Sincerely,
Craig Ballantyne
Author, Turbulence Training