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