Alright guys, welcome back to Workout Wednesday. I know it has been a while since our last one, but I am back and have a bunch more workouts to have you try. I hope you have been enjoying these workout blogs, I will be uploading more workout videos once my schedule calms down a little and I can schedule some camera time.

Today we are going to focus on an interval workout that will work the entire body. Make sure you do a warm-up before starting and finish with a cool down and stretching after you complete the last set.  If you have any questions about how to do certain exercises, leave a comment at the end of this post.

Have Fun and ENJOY!

beginner interval trainingBEGINNER: Repeat 2x

Do every exercise for 30 sec. and rest for 45 sec

  1. Squats
  2. Alternating Lunges
  3. REST
  4. Mountain Climbers
  5. Spider-Man Mountain Climbers
  6. REST
  7. (Narrow) Push-Ups
  8. Seated Dips
  9. REST
  10. Planks
  11. Side Planks (Both Sides)
  12. REST


advanced interval training

ADVANCED: Repeat 3x

Do the exercises for 45 sec – 1 min rest for 45 sec. I changed the exercises slightly, but you will be training be same muscle groups as the beginners

  1. Squat Jumps
  2. Jumping Lunges (Alternate Legs)
  3. REST
  4. MMA Sprawl
  5. Burpee with full push-up and jump
  6. REST
  7. Clapping Push-Ups
  8. Explosive (narrow) Push-Ups (don’t clap hands, but allow them to come off floor)
  9. REST
  10. 5-Way Plank (Start regular, lift right arm up, lift left arm up, lift right leg up, lift left leg up, Finish Regular) Hold Each for 45 Sec.
  11. Rotating Side Plank (Support on forearm not hand, rotate trunk so side opposite of the ground rotates toward the ground hold position for 5 sec. then rotate back to start position) Continue for duration of exercise Complete on Each Side
  12. REST

Great work on completing this intense interval workout. I hope you enjoyed it and please give me your feedback on this workout. See you next week for another edition of Workout Wednesday.


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