Sydney Bueckert
Fitness Trainer
CES, FNS, GPTS, NASM-CPT
WORKOUT:
OVERVIEW:
Mix up your cardio climber routine with this fun intermediate HIIT interval combo class! Sydney has all sorts of things up her sleeve for today’s workout, so come prepared to work hard and give your best effort, and she will walk you through every step of the way. Let’s do this!!
WORKOUT DETAILS
WARMUP – 3 MINUTES
- Progressive Warmup: Resistance 1
- Progressive Warmup: Resistance 2
BIG HILL CLIMB
- Big Hill Climb: Resistance 2 – 45 seconds
- Rest – 15 seconds
- Big Hill Climb: Resistance 4 – 45 seconds
- Rest – 15 seconds
- Big Hill Climb: Resistance 6 – 45 seconds
- Rest – 15 seconds
- Big Hill Climb: Resistance 8 – 45 seconds
- Rest – 15 seconds
- Big Hill Climb: Resistance 8 – 45 seconds
- Rest – 15 seconds
- Big Hill Climb: Resistance 8 – 45 seconds
- Easy Climb: Resistance 2 – 60 seconds
SPEED PLAY INTERVALS – RESISTANCE 4 OR RESISTANCE OF CHOICE
- Sprint Interval 1 – 30 seconds
- Run Interval 1 – 30 seconds
- Jog Interval 1 – 60 seconds
- Sprint Interval 2 – 30 seconds
- Run Interval 2 – 30 seconds
- Jog Interval 2 – 60 seconds
- Sprint Interval 3 – 30 seconds
- Run Interval 3 – 30 seconds
- Jog Interval 3 – 60 seconds
- Sprint Interval 4 – 30 seconds
- Run Interval 4 – 30 seconds
- Jog Interval 4 – 60 seconds
- Sprint Interval 5 – 30 seconds
- Run Interval 5 – 30 seconds
- Jog Interval 5 – 60 seconds
- Sprint Interval 6 – 30 seconds
- Run Interval 6 – 30 seconds
- Recovery: Resistance 1 – 60 seconds
LOWER BODY BURNOUT TABATA – RESISTANCE 1 OR RESISTANCE OF CHOICE
- Squat & Climb Interval 1 – 20 seconds
- Rest – 10 seconds
- Squat & Climb Interval 2 – 20 seconds
- Rest – 10 seconds
- Squat & Climb Interval 3 – 20 seconds
- Rest – 10 seconds
- Squat & Climb Interval 4 – 20 seconds
- Rest – 10 seconds
- Squat & Climb Interval 5 – 20 seconds
- Rest – 10 seconds
- Squat & Climb Interval 6 – 20 seconds
- Rest – 10 seconds
- Squat & Climb Interval 7 – 20 seconds
- Rest – 10 seconds
- Squat & Climb Interval 8 – 20 seconds
COOLDOWN
- Cooldown: Slow Climb – 60 seconds
- Cooldown: Low Lunge (Right Leg)
- Cooldown: Hamstring Stretch (Right Leg)
- Cooldown: Low Lunge (Left Leg)
- Cooldown: Hamstring Stretch (Right Leg)
- Cooldown: Glute Pretzel Stretch (Left Leg over Right)
- Cooldown: Glute Pretzel Stretch (Right Leg over Left)
- Cooldown: Downward Dog
- Cooldown: Back Extension Stretch
- Cooldown: Child's Pose
- Cooldown: Child's Pose Walkouts (Right Side)
- Cooldown: Child's Pose Walkouts (Left Side)
- Cooldown: Child's Pose Walkouts (Center)
END WORKOUT
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