Well, if you’re reading this, you probably ENJOYED our new Interval Sculpt class format which we officially launched this morning. I LOVED teaching it! It was such a great balance of cardio intervals, interspersed with active rest via “sculpt” moves.
As promised, the program design is included in this post. A lot of you already have the “Tabata Timer Pro” on your iPhone/iPodTouch/iPad, but in case you don’t, here is the link to the product:
Click on the photo, it will lead you to the iTunes app page, where it's available for $2.99. And no, I don't make a commission from this, just sharing free product info on what works 
Now, for more details on today’s workout:
EQUIPMENT
We used the long-board or step bench with 2-risers on each end, along with a heavy pair, and a medium pair of dumbbells. The rep range is about 12-15 reps on each set with these weights, so pick what works best for you.
We did my usual warm-up of active stretching of shoulders/neck, hips/low-back, then a cardio warm-up using boxer’s jog, cross-country ski, and jumping jacks.
If working out on your own, I advise that you make sure to perform range of motion active stretches especially for your weaker/tighter areas, so you can be properly limber and prepared for the challenging workout ahead.
WORKOUT using 30s INTERVAL: 30s SCULPT
Here's how your timer would be set-up. Details below ...
The 1st portion of the class had 18-minutes worth of a 30sCardi0:30sCore/Recovery interval scheme.
The “30s Work” represents the 30-seconds where you perform the calisthenic exercise at an all-out “sprint” effort. The “35s Rest” represents a 5-second transition, and a 30-second execution of the core/recovery exercise.
The “10s Prepare” represents the 10-seconds before we start each approximate 4-minute round of workout. Usually, I extend this up to 30s so you can take a water break and mentally set yourself up for a different pairing of exercises.
Today, we used these 4 pairings (“Tabatas” in re: the timer above):
| 1a. 30s LongBoard JOG ON & OFF | 1b. 30s High PLANK |
| 2a. 30s LongBoard JOG IN & OUT | 2b. 30s Low PLANK |
| 3a. 30s STEP UP JACK, DOWN JACK | 3b. 30s R-side PLANK |
| 4a. 30s STEP to SQUAT | 4b. 30s L-side PLANK |
You perform each pairing 4 times (“cycles” in re: the timer above): before moving on to the next pairing. So you finish approximately 4-minutes of 1a to 1b., then you move on to the 2a. to 2b. pair.
WORKOUT using 30s INTERVAL: 60s SCULPT
After the Interval:Core segment, we went into the Interval:Sculpt segment, where we used a minute’s worth of “active recovery” performing dumbbell-based sculpting exercises.
Our timer was set up as follows:
This was the "meat" of today's Interval Sculpt class
The main difference between this workout versus the earlier portion is the use 0f 1 minute of active recovery, as opposed to 30s. Since we do the sculpting exercises to the beat of the music, it allows us approximate 15 reps of each exercise.
You are given the same 5-second transition from the “rest” back to the “work” phase.
Lastly, instead of performing 3 sets of each pairing below. We instead performed this “circuit style”, doing 1 set of each pair until we finish 6b. In summary, this means 6 pairings or cycles altogether, done for 3 sets or Tabata’s.
| 1a. SQUAT-TIPTOE (bench under) | 1b. DEADLIFT and WIDE ROW |
| 2a. LATERAL LUNGES (hand on step) | 2b. UPR ROW and LAT RAISE |
| 3a. JUMP to SQUAT | 3b. Reciprocal ROWS (2-ct hold) |
| 4a. FORWARD LUNGES | 4b. narrow-grip DB CURL-PRESS |
| 5a. Corner-to-corner JUMP SQUATS | 5b. Bent-over SHL EXTENSIONS |
| 6a. BURPEES | 6b. Bench PUSH-UPS (2-ct hold) |
There you have it, our workout today, which you are free to perform on your own. Please, email me for questions. I’m happy to show you how to perform some of these exercises properly, in case you’ve forgotten.
Enjoy, and see you next week!
