Aerobic Spot Interval Training #6

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Tubing

• Squats - Hold handles at shoulders and do squats.

• Dip & Curl - Tubing under front foot, giant step back in a staggered position, dip back knee and do a biceps curl at the same time (dip and curl).

• Triceps - tubing - triceps extensions

Weights

• X-lunge - Hold a weight at left shoulder, other weight down at right side.  Lunge/squat out to the left bringing weight above left shoulder.  Then do a side leg raise to the left while raising the right arm out to the side, cue it:  squat side, lift, squat and in).

• Squat and kick back (glute squeeze)

Weights

• shoulder press 

• lunges back (curtsy) while doing hammer curls

Tubing, Gliders

• rowing - Sit tall with tubing around arches.  Pull elbows back (row).

• push-ups with gliders.  On all fours, palms on gliders, glide forward and all the way to the floor for four counts.  Pull gliders in for two counts.  Push up for two counts.

Stability ball, Weights

• chest flies

• crunches on the ball

• planks, pelvic tilts, try lifting alternating leg (all on the ball)

Ankles weights

• on all 4's, do hip extensions