Workout 86 - 3 Day Weekend!

Ok, let's face it this could be your last workout before the weekend so let's hit it hard!  Perform the below swimsuit in 6 workout part 2 and then do 20 minutes of interval training.  Interval training involves high bursts of intensity followed by slower, recovery periods.  You can walk with bursts of jogging, jog with bursts of sprinting, bicycle with sprint bursts, etc.  Kick the intensity up for 30 secs - 1 min (whatever you can handle!) and follow with at least an equal if not longer recovery time.  A good rule of thumb is if you are still breathing rapidly, rest a little more and then resume high intensity.  This is a great way to get increase your cardiovascular shape!  


Here are some more examples:
-walk 1 minute, sprint 1 minute (repeat for 20 minutes)
-walk for 30 secs, jog for 30 secs, sprint for 30 secs (repeat 20 minutes)


Perform swimsuit in 6 before your interval training!!

Swimsuit in 6:  Weeks 3-6

Links provide video demonstrations

Warm-up:

1 min march or jog in place, inchworms, standing oblique twists, jumping jacks

10 plank to push-ups

1 min cross punch/squat jump combo

15 stork stance rows each leg (use a weight, a gallon jug of water, anything weighted!)

Rest 1 minute

1 min combo of 5 squats / 1 burpee

1 min mountain climbers

25 plank knee in's (take knee towards opposite elbow--different from video)

Rest 1 minute and repeat the whole sequences 2 more times for a total of 3 sets