Sydney Bueckert
Fitness Trainer
CES, FNS, GPTS, NASM-CPT
WORKOUT:
OVERVIEW:
Get your heart pumping and increase blood flow with this 20-minute endurance-based workout on your under desk elliptical! This workout includes longer intervals, and periods of work at higher resistances to help you increase your endurance and mix up your regular under desk elliptical workouts. You could also use an under-desk bike or recumbent bike to complete this workout. Grab your equipment, and let’s do this!
WORKOUT DETAILS
WARMUP
- Warmup: Chair Squats – 40 seconds
- Warmup: Head Rolls – 20 seconds
- Warmup: Head Tilts – 20 seconds
- Warmup: Shoulder Circles – 20 seconds
- Warmup: Side Stretches – 20 seconds
- Warmup: Easy Pace, Resistance 1 – 90 seconds
ENDURANCE INTERVAL PYRAMID, BRISK PACE
- Brisk Pace, Resistance 1 – 30 seconds
- Brisk Pace, Resistance 2 – 30 seconds
- Brisk Pace, Resistance 3 – 30 seconds
- Brisk Pace, Resistance 4 – 30 seconds
- Brisk Pace, Resistance 5 – 30 seconds
- Brisk Pace, Resistance 6 – 30 seconds
- Brisk Pace, Resistance 5 – 30 seconds
- Brisk Pace, Resistance 4 – 30 seconds
- Brisk Pace, Resistance 3 – 30 seconds
- Brisk Pace, Resistance 2 – 30 seconds
- Brisk Pace, Resistance 1 – 30 seconds
- Rest
ENDURANCE INTERVAL PYRAMID FOR TIME, PACE OF CHOICE
- Endurance Interval 1, Resistance 4 (Pace of Choice) – 1 minute
- Rest – 30 seconds
- Endurance Interval 2, Resistance 4 (Pace of Choice) – 2 minutes
- Rest – 30 seconds
- Endurance Interval 3, Resistance 4 (Pace of Choice) – 3 minutes
- Rest – 30 seconds
- Endurance Interval 4, Resistance 4 (Pace of Choice) – 2 minutes
- Rest – 30 seconds
- Endurance Interval 5, Resistance 4 (Pace of Choice) – 1 minute
- Rest
COOLDOWN
- Cooldown: Nice & Easy Pace (Pace of Choice) – 1 minute
- Cooldown: Seated Hamstring Stretch (Right Leg)
- Cooldown: Seated Hamstring Stretch (Left Leg)
- Cooldown: Overhead Stretch (Left Arm)
- Cooldown: Overhead Stretch (Right Arm)
END WORKOUT
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