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Exercise Descriptions – Advanced Interval Workout A

Y-Squat – See above.
Mountain Climbers

• Brace your abs.
• Start in the top of the push-up position.
• Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up to your chest.
• Do not let your hips sag or rotate.
• Keep your abs braced and slowly return your leg to the start position.
• Alternate sides until you complete all of the required repetitions.

Decline Push-up

• Keep the abs braced and body in a straight line from toes (knees) to shoulders.
• Place the hands on the floor slightly wider than shoulder-width apart.
• Elevate your feet onto stairs or a bench.
• Slowly lower yourself down until you are 2 inches off the ground.
• Push through your chest, shoulders and triceps to return to the start position.
• Keep your body in a straight line at all times.

1-Leg RDL

• Stand on one leg with a small bend in that knee. The other leg is bent back.
• Keep your lower back arched and bend forward by pushing your hips back.
• Keep your knee slightly bent, back arched, and try to keep the other leg straight.
• Repeat all reps for one side then switch.


• Stand with your feet shoulder-width apart.
• Drop down onto your hands and feet, then thrust your feet back so you are in a push-up position. Thrust your feet back in and then stand up.
• You can add a vertical jump at the end as well.