Aerobic Spot Interval Workout #14
One (weights)
rotational squat (cue: squat, squat and turn, 4 counts), 1 minute
diagonal shoulder raise (on one foot, palms up, lift dumb bells up diagonally,
10 each side)
shoulder press, 24 each
Two (medicine ball)
ski, 1 minute
sweep lunge (tap ball to floor as you lunge, come up into a wide squat and
raise/lower ball up to side, 16 each side)
triceps extensions, 24 each
Three (weights)
cardio lunges SSD with a knee up on the double lunge, 1 minute
lunges backward holding dumb bells at shoulders, 16 each
wide squat/knee up combination (squat and lift knee to side, alternating,
weights at shoulders)
Four (stability ball)
step touch drawing a rainbow with the stability ball
crunches on the ball
oblique crunches
seated on the stability ball, roll forward and back
sit tall, arms out to side and lift one leg, balance, leg extensions
Five (weights)
1 minute power
sliding mermaid (seated, left foot in, right foot back, left arm to side, right
arm up, slide left and return, try holding dumb bells)
forearm plank lift (outer thigh position, on elbow, lift hips and hold,
lift/lower light dumb bell, 8 each side)
push-pull push-up (bent knee push up position, drop forward, push up, all the
way back to child's pose position, up, 10 each)
swan dive (prone position on the mat, arms extended forward, lift arms and
chest, lift legs, 10 each)
Six
straddle basics jogging, 1 minute
extended side angle (wide stance, lunge to left, bring left hand to floor beside
left ankle, other arm up and a straight line from right fingers to right toes,
hold for 3 breaths)
active stretch (inhale up, palms to thighs, straight legs, chest forward, bend
knees, roll up, inhale up, exhale down)