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Workout of the Week #4 – Fall 2019

via Get Fit Challenge

Beginners
Aerobic Interval Training
Two-minute walk followed by 2-minute jog. Repeat 5 times.

• 35 Clap jacks
• 20 Traditional push ups
• 35 Squats with arms raised
• 35 Bicycle crunches
• 35 (seconds) Elbow plank
• 35 (seconds) Mountain climbers

Intermediate
One-minute brisk walk followed by 1-minute sprint. Repeat 8 times.

• 35 Squat Jacks alternating with clap jacks
• 35 Triceps push-ups
• 35 Squats with arms raised
• 35 Reverse crunches
• 40 (seconds) Elbow plank
One-minute break.
Repeat above 3 more times.

Advanced
Aerobic Interval Training
One-minute walk followed by 1-minute sprint. Repeat 12 times.

• 50 Squat jacks alternating with clap jacks
• 50 Traditional push ups
• 50 Frog squats
• 50 Raised leg crunches
• 60 (seconds) Plank with one arm Up/alternate arm up
• 60 (seconds) Mountain climbers

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