Interval Training

We will use a variety of different interval training. 
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AMRAP and TABATA are great examples of HIIT (High Intensity Interval Training).  These are usually shorter and more intense.  We also want to build your stamina, so we will build in some longer, varied interval training that will challenge you in a different way.
Do you have your timer??  Your water?
We will just keep adding to our library of workouts, videos and links.
20/20 class (This was a "LIVE" class, on Zoom.)   This is just the first 17 minutes of the class - - the sweaty, cardio portion.  Enjoy!!!
WORK for 40 seconds REST for 12  - Do each movement 2Xs (this will even out the ISOlated movements 1/side)

​Jamie-Dee
  1. Jump lunges ALTERNATING with LOW lunges + Knee drive
  2. Skaters ALTERNATING with ISO Skate + jump/squat
  3. Pop squat/ Air jack ALTERNATING with Heel pop squat pulse
  4. Mountain Climber ALTERNATING with Elbow planks + wide knee 

Kass wrapped up with two HARD supersets - each movement 4Xs (no video)
  1. Side lunge/cursty squat ALTERNATING with staggered push ups
  2. Bridge March ALTERNATING with  Kneeling Rainbow arms (weight or MB)
Picture
You can blame KASS for the Crazy 8's workout:)
Remember $$
  • We have set up classes on MINDBODY for you to sign yourself into - kind of like an online “honour” or “give what you can give” system .  If you access our online links ; if you have done a class, or two, had a great workout, or participated in a yoga practice; you can access your app and sign yourself into a “VIRTUAL” class - this is NOT coordinated with a specific class. It just helps us to see who is accessing our online classes.
  • When you sign in, MINDBODY will take passes off your current punch card, unlimited passes and session passes and/or allow you to buy a new pass
  • OUR HOPE- our “virtual” classes could help to keep AAY afloat, while also creating some accountability  and support for you, at home.
Kim's FIRST Video
#1 Weights
TIMER: 45 sec WORK  15 sec REST (3 rounds)
  • Jack Press
  • Kettlebell Swing
  • Burpee Deadlift
  • Boxing (Cross/Jab)
  • Squat Jumps
  • Renegade Row (optional push up)
  • Mountain Climbers
  • Squat Thrusters
  • Plank Jump Outs
 Krista's Body Weight Workout
30 Sec WORK 10 sec REST (6Xs)  then... 30 sec REST and move to the next exercise

** Krista is a GREAT instructor; she gives options and explains the importance of good form.

  1. Push ups
  2. Squat Jacks (arms up, feet out)
  3. 2 Jump lunges + 2 Forward lunges
  4. Push up + Superman
  5. Plank jump + in/out squat jump
  6. Lateral lunge + narrow squat jump
  7. 4 Point push ups
  8. Leg Lifts
  9. Sit up + toe touches