INTERVALS Tracking Sheets
Functional Fitness Block 1: INTERVALS Tracking Sheets
3 sets of work – decreasing work and rest time with each set
Set 1 = 60 secs work to 30 secs rest … Set 2 = 40 secs work to 20 secs rest … Set 3 = 30 secs work to 15 secs rest
| Workout 1 = PULL | Workout 2 = PUSH | |||||||
|
Exercise |
Set 1
60/30 |
Set 2
40/20 |
Set3
30/15 |
Exercise |
Set 1
60/30 |
Set 2
40/20 |
Set3
30/15 |
|
| Bicep curls | Arnold press | |||||||
| 1 arm Rows | Triceps extension | |||||||
| Glute bridge | 3 pulse goblet squat | |||||||
| 1 leg Deadlift to fly | Triceps dips | |||||||
| Wide curls | Upright rows | |||||||
| Bird dog crunch | Burpee push ups | |||||||
| Workout 3 = CORE | Workout 4 = FUNCTIONAL SKILLS | |||||||
|
Exercise |
Set 1
60/30 |
Set 2
40/20 |
Set3
30/15 |
Exercise |
Set 1
60/30 |
Set 2
40/20 |
Set3
30/15 |
|
| Sit ups | Front load squat | |||||||
| Low plank side taps | Lunge & twist | |||||||
| Side scissor kicks | Beast walks | |||||||
| Shoulder taps | Hinge & row | |||||||
| Heel reaches | Push ups | |||||||
| Hip dips | Russian Twist | |||||||