Cardio Interval Workout

Here is another workout for you to try.  It is very cardio based and you get a bonus of some upper body as well.   There are 10 different segments.  You repeat each segment 6 times.  The 1st, 3rd and 5th round in each segment is based on slower movements with weights.  The 2, 4, and 6th is based on rapid movements without weights.  Each round is 30 seconds long with 15 seconds in between.  Once you are done with the first segment you get a minute rest. If you need more recovery, please take it.  You'll have more to offer in your work segments if your body has rested a little bit.

Segment 1-Wide stance starting on top of the step. Curtsie squat side to side.

With weights. Rounds 1, 3, and 5

Rounds 2, 4, and 6.  Rapid and explosive Movement

Segment 2- Lunge down and then lift up for knee lift-Right Leg on top only

Rounds 1, 3, and 5

Rounds 2, 4, 6

Segment 3-Plunges (Squats side to side)

Rounds 1, 3, and 5

Rounds 2, 4, and 6

Segment 4-Lunge down and then lift up for knee lift-Left Leg Only-See segment 2 pictures

Segment 5-Diagonal athletic lunges

Rounds 1, 3, and 5

Rounds 2, 4, and 6

Segment 6-Straddle down and up-Right leg lead

Rounds 1, 3, and 5

No picture for Rounds 2, 4, and 6.  Just the same but rapid fire and no weights.

Segment 7-Step up with hip extension-Left leg lead

Rounds 1, 3, and 5

No picture for Rounds 2, 4, and 6.  Just the same but rapid fire and no weights.

Segment 8-Stand astride and step tap top of step

Rounds 1, 3, and 5

No Picture for Rounds 2, 4, and 6.  Just the same but rapid fire and no weights.

Segment 9-Straddle down and up-Left leg lead-See Segment 6 pictures
Segment 10-Step up with hip extension-Right leg lead-See Segment 7 pictures

If you ever have questions, please email me.  Thanks to the Englands for supplying my models.  They are the best.