Aerobic Spot Interval Training #5

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Alternate the following Strength Training Exercises with some of your favorite cardio patterns!

One (triceps) (tubing)
*High-angle extension with tubing
The Position:  Stand with feet hip width apart.  Tubing under left foot.  Left foot beside left handle.  Tubing across front of right thigh, right arm up and out.
The Movement:  Bend and extend right arm

Two (triceps) (weights)
*triceps kickbacks

Three (legs, butt, biceps) (weights)
*Karate Kid
The Position:  wide plie squat position and hold it, elbows back, palms up
The Movement:  Hold the squat and punch arms straight out and up to chin level, pull elbows back in quickly

Four (legs, butt, shoulders) (medicine ball, resistance band)
*Toy Soldier
The Position:  medicine ball held up overhead, resistance band around ankles, feet wider than shoulder width apart
The Movement:  While holding ball overhead, rock to the left and then to the right.

Five (legs, butt, shoulders, upper back) (weights)
*W squat
The Position:  squat position, weight in each hand at sides, palms in.
The Movement:  Squat and touch weights together underneath thighs.  Come up and raise arms out to each side in goalpost position. 

Six (butt, back, biceps, triceps) (weights) (stability ball for balance and one side at a time)
*Drinking Bird Row to Kickback
The Position:  Hold a weight in each hand.  Shift weight to left leg, bend forward until torso and leg are parallel with the floor. 
The Movement:  Bend forward extending leg back (arms are down) (4 counts).  While forward, pull elbows back (5-6), extend arms (7-8), bend and drop arms (9-10-11-12).  Stand tall (13-16).  Switch legs. 

Seven (chest, triceps, shoulders, core) (stability ball, medicine ball)
*Push ups with stability ball (Try one hand on a medicine ball, switching hands.)

Eight (butt, hamstrings, chest) (medicine ball, weights)
*Flying Bridge
The Position:  Your feet resting on a medicine ball.  Hold weights up over your chest.
The Movement:  As you lift your hips, lower arms in a chest fly.
(Do the hip raises without the chest fly first for practice.  Use arms to help balance during practice.)

Nine (abs, inner thighs) (stability ball, weight)
*Pass Crunch
The Position:  Your legs are up, straight, with a stability ball between your ankles.  Hold one weight back and close the floor.
The Movement:  Crunch up and pass weight behind legs from one hand to the other.

Ten (hamstrings) (ankle weights)
*Hamstring Curls
The Position:  Use step platform to help balance.  One leg back, off the floor, other knee soft.
The Movement:  Hamstring curls, heel toward the butt.