Workout Wednesday ~ Intervals

Hope you are enjoying your week! I have a great way to spice up your week- Intervals! We all know the word and understand it but somehow we tend to avoid them. Today is the day we conquer them! I first want you to pick your fitness category for the workout. Are you going to walk, run, bike, swim, lift, row, etc? Now you know what you are doing, the rest is simple, work hard, rest, repeat! Shall we get to it?

Warm up: Easy dynamic warm up that will prepare you best for your workout. (ex. if you are biking, easy spin for 5 minutes)

Intervals: Descending ladder of fun! Hard = build to finish sprinting (heart rates zone 4-5)  Recovery = easy moving (heart rate Zone 2)

  1. 4 minutes hard

  2. 90 seconds easy recovery

  3. 3 minutes hard

  4. 90 seconds easy recovery

  5. 2 minutes hard

  6. 1 minute easy recovery

  7. 2 minutes hard

  8. 1 minutes easy recovery

  9. 90 seconds hard

  10. 45 seconds easy recovery

  11. 90 seconds hard

  12. 45 seconds easy recovery

  13. 1 minute hard

  14. 30 seconds recovery

  15. 1 minute hard

  16. 60 seconds recovery

  17. 30 seconds hard

  18. 15 seconds recovery

  19. 30 seconds hard

  20. 15 seconds recovery

  21. 30 seconds hard

  22. 30 seconds recovery

  23. 15 seconds hard

  24. 15 seconds recovery

  25. 15 seconds hard

  26. 15 seconds recovery

  27. 15 seconds empty the tank

Cool down and STRETCH!!!

Health & Happiness,

Kacie & The GFFI Team

#Kacie

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