Intermediate Interval Workout

Trainer : Anne Falconer

Introduction
A timed workout where you can do the entire list of exercises once twice, or three times. Try each exercise for 30 seconds, then take 30 seconds of rest before moving on to the next exercise.If you want to increase intensity, you can, for example, increase the work interval to 35 seconds, and decrease the rest period to 25 seconds.

Warm Up
Warm up for 5 minutes. Do some marching, side steps, knees up ,easy squats ,calf raises, shoulder and arm circles.

Summary Of Program

ActivityTypeSetsRepsDurationTempoIntensityRest
Squat - Body Hug with RotationExercise      
Side CrawlsExercise      
Squat - 1 LegExercise      
Jumping Jacks – Transverse PlaneExercise      
Push-Up - Staggered ArmsExercise      
Squat Hops – Transverse Plane in SyncExercise      
Supine CrawlsExercise      
Side Iso-abs with Frontal Plane MovementExercise      

Cool Down

Program Exercises

SQUAT - BODY HUG WITH ROTATION

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Ensure the individual is proficient at a squat before prescribing this exercise.
Movement :
  • Stand tall and cross the hands above the chest.
  • Descend into a squat (for description, please see 'squat').
  • As you ascend from the squat, rotate the body and lean to one side as if to deliver a body check.
  • Ensure that you do not travel too far over; you MUST control the end-ranges of motion.
  • Alternate sides and take care with the relative timing of this dynamic movement pattern.
  • TRAINERS: When observing the rotation, you should notice most of the rotation coming from the sub-talar (ankle), hip and thoracic joints.


SIDE CRAWLS

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Initiate a thorough dynamic warm-up prior to starting this exercise; this engages the nervous system.
  • Allow the body to rhythmically flow throughout this movement.
Movement :
  • Begin in a prone position with the arms straight under the shoulders.
  • Keep the chin tucked.
  • Taking small steps to start, walk the arms and legs to the side (as shown).
  • Pay close attention to the video to observe the relative timing of this movement.
  • It is imperative that the hips rotate back and forth during this exercise (it is recommended that the hips do not rotate more that 10° however).
  • TRAINERS: If you notice weakness in the arms, hiking of the hips and/or a head carriage that is forward, it indicates that the exercise is too difficult and must be regressed.


SQUAT - 1 LEG

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Perform drawing in and pelvis floor contractions.
  • Lift one leg off the floor and dorsiflex elevated ankle.
  • Keep feet parallel in frontal plane.
  • Maintain level hips.
Movement :
  • Grip toes in your shoes or on the floor (IF NO SHOES).
  • Initiate the squat by bending the knee, keep the shoulder blades down and together.
  • As your knees bend, flex forward slightly in the spine but keep chest up.
  • Squat down as deep as you can with good control, maintaining heel contact with floor and watching hip and knee alignment (no pronation).
  • Return back to starting position and repeat.
  • Progressions: Inertia progressions, no weight to dumbbells to cables to tubing.


JUMPING JACKS – TRANSVERSE PLANE

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Initiate a thorough dynamic warm-up prior to starting this exercise, this engages the nervous system.
  • Ensure the individual is very proficient at multi-directional hops and has good strength in the transverse plane before prescribing this exercise.
Movement :
  • Start with one foot behind the other, knees bent, and arms out to the side of body as shown.
  • Hop feet wide while simultaneously swinging arms overhead.
  • Hop the feet back to starting position with the other foot forward and arms swinging back to starting position.
  • Take care to observe the relative timing of this exercise.
  • TRAINERS: If there is pain, loss of balance of altered neuromuscular control -- REDUCE the range of motion of the hops and arm drives.


PUSH-UP - STAGGERED ARMS

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Initiate a thorough dynamic warm-up prior to starting this exercise, this engages the nervous system.
  • Prepare for this motion by keeping a lengthened position in the body.
Movement :
  • This movement involves a push-up in a staggered arm position.
  • Start in a push-up position, hands about shoulder-width apart – with one hand forward (towards the head) and the other hand lower (towards the stomach) – as shown.
  • Perform a push-up (see – ‘push-up’ in the Exercise Library for description).
  • Perform desired number of repetitions and switch hand positions.
  • TRAINERS: Watch for hiking at the hip or a sway in the lumbar spine – these may be indications of fatigue.


SQUAT HOPS – TRANSVERSE PLANE IN SYNC

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Initiate a thorough dynamic warm-up prior to starting this exercise, this engages the nervous system.
  • Ensure the individual is very proficient at multi-directional hops and has good strength in the transverse plane before prescribing this exercise.
Movement :
  • Start facing to the side at an angle with feet together, knees bent, and looking straight ahead bent to 90° at the elbows as shown.
  • Perform a hop squat and rotate in the transverse plane to other side.
  • Absorb with legs and hips and repeat back and forth.
  • Take care to observe the relative timing of this exercise.
  • TRAINERS: If there is pain, loss of balance of altered neuromuscular control -- REDUCE the range of motion of the hops and arm drives.


SUPINE CRAWLS

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Initiate a thorough dynamic warm-up prior to starting this exercise; this engages the nervous system
  • Allow the body to rhythmically flow throughout this movement.
Movement :
  • Begin in a supine position with the arms straight under the shoulders
  • Keep the chin tucked
  • Taking small steps to start, walk the arms and legs to the side (as shown)
  • Pay close attention to the video to observe the relative timing of this movement
  • TRAINERS: If you notice weakness in the arms, sagging of the hips and/or a head carriage that is forward, it indicates that the exercise is too difficult and must be regressed.


SIDE ISO-ABS WITH FRONTAL PLANE MOVEMENT

Reps: -- | Sets: -- | Intensity: -- | Tempo: -- | Rest: -- | Duration: --

View video
Preparation :
  • Maintain good posture throughout the exercise with shoulder blades retracted and depressed, good stability through the abdominal complex and neutral spine angles.
  • Initiate a thorough dynamic warm-up prior to starting this exercise. This engages the nervous system.
Movement :
  • This movement involves a side iso-abs position with hip movement in the frontal plane.
  • Perform a side iso-abs hold.
  • Raise the top arm towards the ceiling with palm facing forward.
  • Looking straight ahead, move the hip complex up and down in the frontal plane (as shown).
  • Ensure not to overly side flex the spine (a movement of 10-20cm or 6-8 inches is recommended).
  • Repeat for desired number of repetitions.
  • TRAINERS: Ensure the body line is straight, the visual gaze is straight ahead and that there is movement at the Lumbo Pelvic Hip Complex as well as the shoulder complex.


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