Again, day 8 is all work/rest intervals. When you see xx:xx; the numbers before the semicolon are work and after are rest. You can program this into your interval trainer accordingly.

 

WARM UP

 

  • Foam Roll – Front of quads, back, lats, calves 1 min per side per area

  • Downdog Calf Stretch – 30s:10s per side

  • SLDL Airplanes – 30s:10s per side

  • Side Planks – 30s:10s each side

Repeat 1 more time for a total of 2 rounds.

 

Circuit #1: WORK/REST

 

– Single Leg Bench Squat to Vertical Jump 30s:10s per side

– Push Up to Feet Walkout 30s:10s

– Side Plank Leg Lifts  30s:10s per side

– Burpees 30s:10s

No Rest Other Than 10s. Repeat 3 more times for a total of 4 rounds.

 

Circuit #2: WORK/REST CORE

 

– Plank Arm Marches 60s:20s per side

– Side Planks on Hand 30s:20s per side (no rest in between switching arms)

– Slow Up Slow Down Sit Ups (5s up 5s down) 60s:20s

– Reverse Curl Ups on Ground 60s:20s

 

No Rest. Repeat 3 more times for a total of 4 rounds.

 WARM UP

CIRCUIT #1

 

CIRCUIT #2