Aerobic Spot Interval Training #10

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One (stability ball)

• Run (jog on the Step) - 1 minute

• Pushups with the stability ball - 10 reps

• Repeat this.

Two (body bar and stability ball)

• Skater Plyos - 1 minute

• Lying triceps extensions on the stability ball - 24

• Lying pullovers on the ball - 16

• Skater Plyos - 1 minute

• bench press - 24
  

Three (body bar)

• Squat/thrust, kick back, kick back, in, up and 2X jacks

• One arm rows

• Squat/thrust, kick back, kick back, in, up and 2X jacks

• Forward raises

Four (body bar)

• Mountain climbers - try fast, fast and pause - 30 seconds

• Arnold Arms with forearm curls - 24

• Mountain climbers - fast, fast, pause - 30 seconds

• Biceps curls balancing on one foot

• Repeat

Five (body bar)

• squat/jumps (no bar) - 16

• Overhead press (bar) - 24

• forward lunges alternating, holding body bar near shoulders - 32

• squat/jumps (no bar) - 16

• Overhead press (bar) - 24

• Lunges back alternating, holding body bar near shoulders - 32

Six (body bar)

• One legged squat at side of Step holding bar - 16 each side

• Side lateral raises

• Body bar 16 counts pattern:  forward raise (1-4), squat and hold bar between abdominals and thighs (5-6) staying down in the deep squat, left arm forward (7-8), right arm forward (9-10), both arms out to the sides (11-12), grab the bar (13-14) and come back up (15-16)

Seven (body bar)

• seated, row the boat, sit on the step for this, feet up, balance, and go slowly