INTERVALS
WARMUP
Take 5:00 to 10:00 and perform dynamic mobility exercises if outside, or just pick a mode of cardio and easy warm up.
| MOVEMENT | SETS | REPETITIONS |
|---|---|---|
| INSIDE walk on Treadmill | 1 | 5:00-10:00 |
| INSIDE bike, row, elliptical | 1 | 5:00-10:00 |
| OUTSIDE Arm swings with Walk | 2 | 10/10 |
| OUTSIDE High Knee Pulls and Leg Swings | 2 | 10/10 |
MAIN ROUTINE
Complete 3 rounds of the following sequence below…10 Minutes of Work
| MODES | DURATION | REST PERIOD |
|---|---|---|
| Fast walk/Incline Walk/Run, Bike, Row, or Elliptical | 2:00 | 2:00 |
| Fast walk/Incline Walk/Run, Bike, Row, or Elliptical | 3:00 | 3:00 |
| Fast walk/Incline Walk/Run, Bike, Row, or Elliptical | 3:00 | 3:00 |
| Fast walk/Incline Walk/Run, Bike, Row, or Elliptical | 2:00 | 2:00 |
COOL DOWN
Go right into relaxing breathing after the 4 rounds and pick 2-3 static stretches. Example of 5:00 routine can be found below.
| MOVEMENT | SETS | REPETITIONS |
|---|---|---|
| Standing Low Belly Breaths | 1 | 20-40 |
| Leg Swings | 1 | 10/10 |
| King Pigeon Pose | 1 | 2:00/side |
* For more ELEVATE options check out the PRINT VERSION document
* For video reference please check out the Movement Library