REALITY FITNESS THE WORKOUTS Sweaty intervalS #3 1

SWEATY INTERVALS #3

Workout SummaryDon’t forget to warm up and cool down!Do as many reps of each exercise as you can in each round.Each round consists of 30 seconds of exercise followed by a 30 second break.

Go as FAST as you can without compromising good technique.

SERIES ONE

EXERCISE1 - Jacks2 - High Knees3 - Weighted Punches4 - Wide Jump Squats/Low Jacks5 - 180 Degree Squats6 - Jumping Jack Planks

ROUNDS WEIGHT 2 Body Weight 2 Body Weight 2 Light Weight 3 Body Weight 4 Body Weight 4 Body Weight

REALITY FITNESS THE WORKOUTS Sweaty intervalS #3 2

SERIES ONE, EXERCISE 1 OF 6

JaCKS · twO rOUnDS · BODy weiGHtJump your feet outside of shoulder-width apart as you raise your arms up and out at the same time by your sides. Jump your feet back into centre and bring your arms around and down simultaneously. Repeat this movement as quickly as you can for the specified amount of time.

Targeted Muscles: Legs; Buttocks; Shoulders; Abdominals; Your heart!

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SERIES ONE, EXERCISE 2 OF 6

HiGH KneeS · twO rOUnDS · BODy weiGHtHold your hands out in front of you at waist height. Quickly jump, one leg up at a time, high enough to hit your hand with your knee. Keep your chest up high during the entire movement. Repeat as quickly as you can for the specified amount of time.

Targeted Muscles: Front & back of legs; Abdominals; Calves; Your heart!

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SERIES ONE, EXERCISE 3 OF 6

weiGHteD PUnCHeS · twO rOUnDS · liGHt weiGHtStand with your feet shoulder-width apart. With two lighter dumbbells in each hand, mimic a punching motion, letting your torso twist as you punch one arm out at a time. Keep a slight bend in your elbows at the end of each punch to avoid over extension. Keep your shoulders down. Repeat as quickly as you can for the specified amount of time.

Targeted Muscles: Shoulders; Upper back; Side of torso; Front & back of arms; Your heart!

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SERIES ONE, EXERCISE 4 OF 6

wiDe JUMP SQUat/lOw JaCKS · tHree rOUnDS · BwStart in a squat position (see p.8 Base Squat to review). From the squat, jump up into a standing position with both feet together. From the standing position, jump back into a squat position. Keep your chest up during the entire movement. Repeat as quickly as you can for the specified amount of time.

Targeted Muscles: Front, back & inner legs; Buttocks; Calves; Your heart!

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SERIES ONE, EXERCISE 5 OF 6

180 DeGree SQUatS · FOUr rOUnDS · BODy weiGHtStarting in a squat position (see p.8 Base Squat to review), jump and turn your body around in the air. Catch yourself in another squat 180 degrees from your starting position. Continue with this movement as quickly as possible, rotating in the same direction for the specified amount of time or repetitions. Repeat in the opposite direction.

Targeted Muscles: Front, back & inner legs; Buttocks; Calves; Your heart!

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SERIES ONE, EXERCISE 6 OF 6

JUMPinG JaCK PlanKS · FOUr rOUnDS · BODy weiGHtFrom a plank position (see p.8 Base Plank to review), quickly jump both of your feet simultaneously outward to shoulder-width apart then back to centre. Continue this jumping movement as quickly as you can for the specified amount of time.

Targeted Muscles: Shoulders; Abdominals; Upper back; Your heart!

WORKOUT COMPLETE!

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BASE SQUAT AND PLANK REVIEW

BaSe SQUatS Stand with your feet shoulder-width apart (the inside of your foot should be in line with the outside of your shoulder). Bend at your hips and knees to lower into a squat position (as if you’re about to sit in a chair) until your thighs are just past parallel to the floor. If you have knee problems, do not go past parallel. Keep your knees over top of your ankles (you should be able to see your toes throughout the entire movement). Maintain good posture by keeping your chest up as high as you can as you lower into the squat and while you stand back up to complete each repetition.

BaSe PlanK (OFF FOrearMS Or elBOwS)Lying on your stomach, place your forearms and hands on the floor with your elbows directly under your shoulders. Lift your body up off the floor using the pressure from your arms and your toes. Tilt your tailbone toward the floor (as if you were slightly tucking your buttocks underneath you). This helps to isolate your abdominal muscles. Hold this position for the specified amount of time.