Tonight the group decided for a quick and painful workout. So, to satisfy their hunger we did one of my all time favorite interval workouts, which is from a book called Never Gymless by Ross Enamait. You can use this interval structure for just about any exercise that is both: full body and able to be executed at a vigorous pace.
(1:00 On-max intensity + 30 sec Rest) x 5
(30 sec On-max intensity + 15 sec Rest) x 5
Each of us picked our own poison in terms of exercise selection.
Matt – High Knee Dumbbell Press
Judy – Sledges (16 lb)
Melissa – Airdyne
Me – Sprint in place Jump Rope
I have been pushing cardio on the ladies pretty hard recently and last night was no exception. Their workout was AMRAP in 20 minutes of:
- 10 Jump Squats
- 20 Medicine Ball Slams
- 30 Bicycles (each side)
- 40 Jumping Jacks (holding 5lb plates)
They all worked hard and tallied up ten rounds completed, with 45 seconds to spare!
The men did a basic strength workout for the sake of volume. They broke up their sets however they needed to in order to hit a total number of reps at the end of the workout. They did:
- 50 total Pullups
- 100 total Pushups
- 150 total Air Squats
THE BURPEE MILE ON THURSDAY WILL START AT 8:30 PM, DUE TO A SOCCER GAME AT THE STADIUM.