Interval Training

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.
Pure Strength - MoveBALL - Intervals 11

​MoveBALL (dumbbell) workout

8 exercises 4xs
No Jump - Intervals 10
No jump workout.

20 sec work
20 sec work
45 sec work
60 sec work
Sweat it! Intervals 9

10 different exercises - dumbbell/moveBALL option

45 sec work
20 sec work
20 sec work
45 sec work
Intervals - Pure Strength 8

​This is a NO jump, NO equipment class.
Lots of planks and core work, alternating with lower body movements.
Sinister Circuit - Interval 7

​Kim will get you moving!
1/2 Fitness 1/2 Yoga

25 minutes of a full body workout

25 minutes of the perfect yoga practice
Intervals 6 - Full Body
5 sets of full body exercises - MoveBALL or dumbbell is optional.

It's a sweaty one, even without any extra weights.

40 sec WORK 12 sec REST

​This video is cut a little short at the end - - you will need to stretch on your own.
Intervals - Strength 5
This workout will take you 28 minutes - plus your warm up and stretching.

7 different exercises 
45 sec WORK 15 sec REST - - 4 rounds

1. Squats
2. Lunges
3. Back row/pulses
4. Squat to press/to toes
5. Push ups
6. Bicycles crunches
7. Rotating planks
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)
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
You can blame KASS for the Crazy 8's workout:)