Aerobic Spot Interval Workout #11

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Choose your cardio segments and use the following strength training exercises.

• Tubing under one foot, shoulder press, both arms (1-2-3) and release

• diagonal lunge with single arm overhead shoulder press (r. foot near l. handle)
  slide tubing, continue lunging left with a rear deltoid extension
  biceps curls with both handles (until you need to drop one)

• leg press with tubing, slow then fast

• bicep curl/lateral raise then combination

• forward lunges

• double tubing, pull down, 1-2-3 and up, try one arm

• double tubing, bow and arrow

• triceps, one foot on tubing, other foot forward, bend and extend arm

• split lunges - tubing under front foot and do a biceps curl

• squats (128 series)