INTERVALS

WARMUP

Take 5:00 to 10:00 and perform dynamic mobility exercises if outside, or just pick a mode of cardio and easy warm up.

MOVEMENTSETSREPETITIONS
INSIDE walk on Treadmill15:00-10:00
INSIDE bike, row, elliptical15:00-10:00
OUTSIDE Arm swings with Walk210/10
OUTSIDE High Knee Pulls and Leg Swings210/10

MAIN ROUTINE

Complete 3 rounds of the following sequence below…10 Minutes of Work

MODESDURATIONREST PERIOD
Fast walk/Incline Walk/Run, Bike, Row, or Elliptical2:002:00
Fast walk/Incline Walk/Run, Bike, Row, or Elliptical3:003:00
Fast walk/Incline Walk/Run, Bike, Row, or Elliptical3:003:00
Fast walk/Incline Walk/Run, Bike, Row, or Elliptical2:002:00

COOL DOWN

Go right into relaxing breathing after the 4 rounds and pick 2-3 static stretches. Example of 5:00 routine can be found below.

MOVEMENTSETSREPETITIONS
Standing Low Belly Breaths120-40
Leg Swings110/10
King Pigeon Pose12:00/side

* For more ELEVATE options check out the PRINT VERSION document

* For video reference please check out the Movement Library