Interval Workout of the Day 

This morning was a “bootcamp” day.  That means I had a group of fabulous women show up to sweat together.  They listen to all of my plumbing issues and I listen to them complain about running suicides.  It’s a great match!  After class, I came home and had a warm bowl of oatmeal, mixed with a little protein powder, peanut butter and blueberries.  This was my comfort food for the day.  

As I’m often asked about our workouts I thought I’d share a little bit of what this morning’s workout looked like.  
So, if we missed you this morning here’s your chance to make it up.  If you are looking for something different to do, this is for you, too.

You will need hand weights if you have them.  If you are just starting an exercise program try it without the weights.  You will also need   A place to run a suicide.  Remember these from PE? Find at least 4 spots you can mark to touch and race back to starting position and repeat until you’ve touched all 4 marked spots-  You know you love these!  And actually reach down and touch the ground . . . half the fun is sneaking in those extra squats!

Today’s Interval Workout:

Working Warm-up:
Body Weight Squats – 30 seconds
Cross Over punches – 30 seconds
Squat and front kick, switching legs – 1 minute
Cross Over Punches – 30 seconds
Oblique Windmills (with soft knees!) – 30 seconds

SET ONE:
Plie’ Squats with Overhead Press – 15 Reps
(Elbows touch Quads and then Reach up into a V shape)
Plie’ Squats – Floor to Overhead Press – 15 Reps
(touching floor with hands between feet and Press into a V)

Pilates Roll Ups – 10 Reps
Bicycle Crunches – 20 Reps
Crunch and Punch – 20 Reps

15 Pushups
10 Burpees
Repeat 3X

SET TWO:
Squats with Bicep Curls – 15 Reps
Plie’ Squats with Over Head Press – 15 Reps
Squat and Swing – 15 Reps Both sides
(In a wide stance squat, hold both weights in one hand and swing between legs and up by the right ear, stopping with control, Switch Sides.) 
Overhead Press – 15 Reps
90 Degree Chest press – 15 Reps
Run a Suicide!
Repeat 2X

SET THREE:
Side Lunges, right to left – 1 minute
Reverse Lunge with bicep curl – 15 reps each leg
Stationary Lunge with Tricep Extension – 15 Reps each leg
Full Plank to Lunge – 10 reps
(In a pushup position draw rt leg up to rt hand in a lunge.  Extend rt leg back to starting position.  Repeat with left leg for 1 rep)
Run a Suicide!
Repeat 2X

Cool Down and Stretch!
You are done for the day!  
This is something you can do anywhere.  Your local park, the beach on vacation, school track, your house and substitute your stairs for the suicides, your driveway, you name it.  In fact, this morning we did it in a church parking lot!