Aerobic Spot Interval Training #8

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drinking bird row to kickback (weights) (16 counts: forward 4, pull back 2, extend 2, bend 2, straighten down 2, and up 4).  Note:  Participants are more successful with balance when doing a dead lift instead of drinking bird.

side lunge and rotate (medicine ball)

high-angle extension (tubing)

spring frog (slow then double time)

overhead press (tubing)

squat and hold

biceps curls (tubing)

walking lunges (3X forward slowly then march back 8X)

french press (weights)

flying bridge (medicine ball and weights) (hips up while arms are up), chest fly and hip raise combination

chest press (weights)

half plank with single leg abduction