(timer should be a free app on smart-phones, or at the least a watch with second hand)
Set up timer for :20 of hard intensity, and :10 low intensity. 8 intervals total.
:20 of continuous jumping rope
:10 of rest (keep rope in ready position, breathe deep)
Repeat through this interval for 8 rounds.
1-3 minutes recovery (3 for beginners, 1 for advanced)
Keeping the interval timer on the same settings as above:
Squats!! (keep knees behind toes, and try to get low enough for thighs to parallel the floor)
1-3 minutes recovery (3 for beginners, 1 for advanced)
Keeping the interval timer on the same settings as above:
Push-ups!! (Bent-knee for beginners, full-body for advanced)
REMEMBER: For squats and push-ups, hard intensity equals CONSTANT motion.
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