Interval Timers
Strength & Cardio interval training.
Download the interval timer for each workout to your computer, phone, or apple watch (via Seconds app).
2 Strength workouts drop each week, modify as needed and choose your dumbbells.
2 Run (or jog/walk) workouts drop each week–
Track: speed/interval focused and Trail: endurance focused.
Run workouts can be completed for distance or time (intervals) and can be done anywhere. You can also substitute running/walking for a cardio machine– rowing machine, bike, elliptical, etc.
The interval timer gives you the freedom to adjust, modify, and get the workout in that works for you.
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Strength | S1E5: Gauntlet (45m)
45m strength.
10 exercises (upper & lower) at 40s work - 20s rest
x2
10 core exercises at 40s work - 20s: 3 burpees or squat-curl-press then rest
x1download interval timer >> https://www.intervaltimer.com/shared/q4LSePi7w1RS6RtNwYgC-4.8-S-:-10min-Gauntlet
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Run Track | S1E6: 100s (40m)
40m track workout (can be done anywhere, sub w cardio machine if you like)
10-12x 100m sprints w/ 300m jog/walk recovery.
Switch 300m recovery to 100m if needed.
download interval timer >> https://www.intervaltimer.com/shared/Z93i9ObP5BdnmnMQYoRG-4.9-Run-:-100s
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Strength & Conditioning | S1E7: Gassers (45m)
45m strength & conditioning–
equipment: dumbbells, running shoes, mat.1m run, 1m burpees or squat-curl-press, 1m strength…repeats.
(sub running for other cardio OR core work provided)
download interval timer >> https://www.intervaltimer.com/shared/Nz7Ovs091hUw9L3VQb9W-4.10-Gassers
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Run Trail | S1E8: Stepping Stone (3-5mile or 45m)
3-5mi or 45min run (or jog/walk)
go for distance OR time
Distance: start easy, decrease each mile by 15-30sec for 3-5miles. Last mile should be 'hard' mile pace.
Time: just follow along interval timer for 21min out and 21min back. Cut short as needed.
(entire workout can be done on treadmill...
