Interval Set Training: week 2- Legs, Back, Core Results!

Stacey Oster Thompson

Hi. I know I haven't been blogging daily as I have been doing research for the next blog post. Today's post is for this week's interval training workouts and I included my results! I hope you enjoyed the workouts as much as I did. I felt that the back day was the most challenging workout for me since I still have quite crappy arms anyway. So I gotta improve on getting my shoulders to really pop.

My personal goals are actually to do a 1-arm push up eventually as well as a 1 arm pull up. I think they are really cool exercises to pull off and I can prove that they aren't that impossible at all! Right now, headstand push ups, I can squeeze out a few and I can do 1-4 pull ups, depending on the day I guess.

What are your personal goals you'd like to see yourself doing? 

Legs Workout: 
*I modified and changed each interval (aka each exercise) to 30s instead of 45s

1. Split squat + hold for 3s (6kg dumb bell per hand)  (My score: 10-10-10)

2. Side lunges + hold for 3s (6kg dumb bell per hand) (My score: 25-20-21)

3. Jump squats  (My score: 15-12-13)

4. Deadlifts (6kg oer hand) (My score: 11-10-10)

5. Rest

Repeat this circuit 3 times

Back Workout:

*I modified and changed each interval (aka each exercise) to 30s instead of 45s

1. Assisted Pull Ups (My score: 7-7-7)

2. Seated Rows  (My score: 12-12-10)

3. Incline pull ups (My score: 13-11-9)

4. Bicep curls (My score: 6-6-6)
5. Rest 
Repeat this circuit 3 times

Core Workout:

*I modified and changed each interval (aka each exercise) to 30s instead of 45s

1. Leg lifts (My score: 25-20-25)
2. Superman (hold for full 30 secs)
3. V-ups (My score: 20-22-30)
4. Hyper-extensions (My score: 20-20-20)
5. Rest

Repeat this circuit 3 times