interval + full body workout

Who is in need of a good workout?

Uhhh… I am.

For sure.

After a weekend back home in Minnesota I indulged on quality time with the family, sleep, and also sugar. A lot of sugar (all the cookies!). It was all so wonderful, but I’m ready to fill the rest of 2015 with some awesome workouts and a lot of vegetables.

Join me.

Alternating between cardio intervals and strength training circuits is my favorite way to do a workout. Switching between the two activities not only makes the time fly by, but it also keeps your heart rate up for an overall amazing workout.

In this interval + full body workout we are going to do 3 rounds of intervals, each round alternates between sprinting and walking (3 times, 1 minute each). We are also going to do 3 circuits. Each circuit has 3 exercises that you will perform for 16 reps and 3 sets. The first is focused on lower body, the second on upper body, and the third on core. You will need a mat and a set of (5-10 lbs) dumbbells for the circuits.

The intense full body workout will take at least an hour. There will be sweat.

Sounds like fun, right? Here is the plan:

And here are some more details.

The Intervals:

• Sprints: Run as fast as you can for a minute. You want your last sprint to be the same speed (or faster!) as the first. If you are unsure of your sprinting speed, start out slower then continue to increase as you go on. These sprint intervals can also be done on the bike, elliptical, or row machine.
• Recovery: Walk at a slow or moderate pace. The goal is to bring your heart rate back down to a Zone 1 level. If you feel that it is still elevated after a minute, continue to walk until it decreases before starting your next sprint.

The Circuits:

• Reverse Lunge with Twist: Stand with feet hip-width distance apart, toes pointing forward, a dumbbell in each hand, and arms extended out in front of you. Take a step back with your left foot and lower into a lunge, making sure that your right knee does not go past your right toe. Both knees should be just around a 90-degree angle. Using your core, twist towards the right so that your arms and torso are facing the right. Twist back to center and rise back up to standing. Repeat on the opposite side. This is one rep.
• Sumo Squat to Shoulder Press: Holding a pair of dumbbells, stand with your feet slighty wider than hip distance apart, toes pointing out to the side. Put your dumbbells at shoulder level and lower into a squat. As your rise, press the dumbbells up overhead until your arms are fully extended, while focusing on contracting your inner thighs (adductors) and glutes. Lower back down to a squat while also lowering your arms to shoulder level. This is one rep.
• Glute Bridges: Lie on a mat with your back on the floor, knees bent, hands by your side, and feet shoulder distance apart. Contract your core, push down through your heels, and lift your hips in the air. Hold for 1 second then lower back down to starting position. Place and hold a dumbbell above your pelvic bone for an additional challenge.
• Bent Over Row with Triceps Kickbacks: With a dumbbell in your left hand, kneel over the side of a bench with your right hand and right knee on the bench and a straight back. This is starting position. Raise your left arm so that your upper arm brushes against your ribs and your elbow is bent at 90 degrees. Extend your elbow so that your forearm is in line with your back. Return to the 90-degree bend, then return to starting position. This is one rep. Perform all reps with your left arm before switching to the right.
• Push Up to Side Plank: Start in a plank position with hands directly below your shoulders and your body in a straight line from head to heels. Lower down into a push-up. As your raise your body back up, rotate your body to the right side so that you are in a side plank with your right arm extended in the air. Bring your right arm down, returning to plank position. Continue push ups, alternating between a right and left side plank.
• Lateral Shoulder Raises: Stand holding dumbbells in each hand with palms facing the sides of thighs. Raise both arms up and out to the side until hands reach approximately shoulder level. Lower arms back to starting position.
• Plank Hip Dips: Begin in forearm plank with your forearms on a mat, elbows directly below your shoulders and your body in a straight line from head to heels. Keeping your core engaged and your thighs pressed tight together, twist your torso to the right so that your right hip dips towards the ground. Raise back to plank position, then twist your torso to the left. This is one rep.
• Plank Knee-to-Elbow: Start in a plank position with hands directly below your shoulders and your body in a straight line from head to heels. Keeping your core tight and your body steady, bring your right knee to the outside of your right elbow. Return to plank. Bring your left knee to your left elbow and return to plank. This is one rep.
• Russian Twists: Sit on a mat with your knees bent, your torso at a 45-degree angle to the mat, and your fists in front of you holding a dumbbell in each hand. Twist your torso to one side, then twist to the other. This is one rep. Continue and make sure to keep from twisting your legs. Bring your feet up off of the ground for an added challenge.

Let me know in the comments if you have any questions.

Enjoy this interval + full body workout and finish 2015 strong!