Aerobic Spot Interval Training #3

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Gliders, Step, Tubing, Weights

*squat/thrust with gliders
*wide lunge and single arm shoulder press with tubing
*wide lunge and rear deltoid extension with tubing
*biceps curls with tubing
(Above three exercises are done on one side in a series.  Then, repeat for other side.)

*jacks with gliders
*pull down with double tubing
*bow and arrow
repeat

*Mountain climbers with gliders
*triceps extensions in a tree pose with weights
*one arm row and bicycle pumps
repeat, this time mountain climbers fast, fast, slow

*jacks, touch your knees (or floor)
*lateral raises with tubing
*biceps curls with tubing
repeat jacks and then:
combination lateral raise/biceps curls

*glide back alternating/thrust in (arms out and pull in and down)|
*squat (squat lift heels, lower and come up)

*gliders, shin block, glide back and punch forward
*grapevine (low impact)
*roundhouse kick, glide to side
*grapevine (low impact)

*glider push ups

*bridge position, hip raises

*tabletops

*frog leg crunches

*supermans