Varying Degrees of Intensity

Warm up

3 rounds

:60 bike (light to moderate pace)

:30 hamstring scoops

:30 Superman

3 rounds

:60 treadmill run (light to moderate pace)

:30 squat to inchworm

:30 seated row

Workout

A one minute set of changing intensities.

5 Varying Sets

(Exercise)

:15 light (ex: 10 lbs)

:15 heavy (ex: 40 lbs)

:15 moderate (25 lbs)

:15 light (10 lbs )

:60 rest

5 Varying Sets

Goblet Squats

:15 light (ex: 15 lbs)

:15 heavy (ex: 55 lbs)

:15 moderate (35 lbs)

:15 light (ex: 15 lbs)

:60 rest

5 Varying Sets

Lat pull-down

:15 light (ex: 40 lbs)

:15 heavy (ex: 120 lbs)

:15 moderate (ex: 80 lbs)

:15 light (ex: 40 lbs)

:60 rest

5 Varying Sets

Incline DB Bench

:15 light (ex: 15 lbs)

:15 heavy (ex: 55 lbs)

:15 moderate (35 lbs)

:15 light (ex: 15 lbs)

:60 rest

5 Varying Sets

Lunges

:15 body weight lunge

:15 barbell lunge (ex: 75 lbs)

:15 db lunge (35 lbs)

:15 body weight lunge (ex: 15 lbs)

:60 rest

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