PLAY AUDIO SAMPLE
Fitness Level: All fitness levels can enjoy this workout. Please modify to suit your fitness needs.
What you need: Workout step and risers (optional)*, iPod or mp3 player, running shoes and your water bottle.
*The step is optional will increase the challenge of the workout. Using more risers will also increase the intensity.
Description: This workout will test your stamina, recovery rate and agility and will maximize your exercise time. After a five minute warm-up you’ll experience five different intervals. Each interval will be broken down into eight rounds of 20 seconds of work followed by 10 seconds of active recovery. This workout will have you working primarily in zones 3-5. Because of the very limited recovery between intervals, your heart rate will stay elevated for the duration of the workout. When you are in the work phases, you should feel like you’re working at an 8-10/10. During the short active recovery sections, you’re heart rate will go down a little but will most likely stay elevated to a level that feels like a 6-8/10.
All fitness levels can enjoy this workout. The drills can be modified to suit your individual needs as you can control your speed, step height and level of impact. The goal is to have fun and get a great workout so please listen to your body!
Bonus! Included with your purchase of this audio workout is a graph of the workout to follow! We’ve also posted video clips that demonstrate the warm-up, intervals and stretches described in this workout, so please check those out before starting. Finally, we encourage you to check out the section on heart rate zone training so that you can really make the most of this workout!
Disclaimer: Please make sure that you consult with your doctor before starting this workout or any new exercise program. If you feel any pain, dizziness or discomfort, please stop immediately. The target heart rate zones and intensity levels described in this workout are baselines. This means that you are always in charge of the workout and can make adjustments to either increase or decrease the intensity based on your fitness level and training goals. Make sure to always listen to your body and move at your own pace. Stretching is encouraged after the cool down and can also be done after the warm up if you prefer. If you disagree with anything in the recording or within the workout, please stop immediately.
*Please note that this product is an audio download