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

squats (128 series)