Interval Conditioning

by Paul Young, BS, CPT

This workout is cardio based using the endurance of all muscle groups. There are 4 different series. Depending on time, you can do each series once, or up to 3 times through. Every exercise should last 30 seconds with 15 seconds in between the next. You can work with this timing according to your fitness level. Some may get more out of 20 seconds of exercise, 20 seconds off. Play with it and see what pushes your heart rate up, but you can still do the next exercise without too much rest in between.

Warm-up: The “World’s Greatest Stretch” to start. 

Dynamic Warm-up Exercises after World’s Greatest Stretch:

  • Plank
  • Glut Bridge
  • High Knees
  • Glut Kicks
  • Jumping Jacks
  • Mountain Climbers (Push-up Plank alternating knees coming to chest)
  • Plyo Lunges (Alternating jumping from one leg to the next)
  • Power Jumps – (Half- squat, then use all your power to jump as high as you can)
  • Front and Lateral  Shoulder Raises – (Raise band, dumbbells, or anything even weight to the side then in front of you)
  • Front and Lateral Bicep Curls – (Curl with your hands facing outward/ knuckles towards legs, then straight in front going all the way down)

Series 1

  • Mountain Climbers
  • Jumping Jacks
  • Plyo Lunges
  • Front and Lateral Bicep Curls

Series 2

  • Frog Push-Ups (push-up then jump your feet up as close as you can to your hands, then back to the push up plank position)
  • Flutter Kicks
  • Ski-Jumpers (Laterally jump from right foot to left foot continuously)
  • Front and Lateral Shoulder Raises

Series 3

  • Scorpion Plank Twist (From the push-up position, take your right leg and reach it behind you twisting your body-alternate)
  • Power Jumps
  • Glut Kicks
  • Ground & Pound (with weights or without, lean forward and alternate with punching motions towards the ground)

Series 4

  • Isometric Push-up (Pause at the bottom of the push-up for 1 second)
  • 1 ¼ Squats (go as low as you can in a squat, come up a quarter of the way, then back down and all the way up for one rep
  • Front and Lateral Bicep Curls
  • Front and Lateral Shoulder Raises