Aerobic Spot Interval Training #2

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Add cardio and use free weights to perform the following Interval Training Session.

• medicine ball (or free weight), Plie squat lifting ball (weight) overhead, hold the last squat and do heel raises

• weights, shoulder press, lateral raises, forward raises

• stork curl - (front of step, one foot on and one off, dips and biceps curls)

• staggered lunge (dips at home position, one foot on step and one off), hammer curls

• weights, triceps extensions, then, triceps dips on the step for another option

• recumbent bicycle on the step

• weights, chest flies

• superman - drop fingers and toes almost to the floor

• plank - on elbows, palms flat on floor, get into plank position, then toe on top of opposite heel, hold

• side planks - hold and lift/lower one dumbbell

• table top (hydrants)