4/8 interval workout

When: 10/27/21

Where:The Brook

Q: Deluge

Disclaimer: I am not a trained Professional. Modify as needed!

PAX: Glowstick, Rubia, Lonestar, Crossrail, Teton, Sandman, HopAlong

The Thang:

The PAX will do 3 reps, 40sec on 20sec off, of each exercise combo. One minute of cardio of choice between each. For each combo, repeat 4 of the first exercise then 8 of the second exercise.

Warm up: jumping jacks, jog in place, repeat; various stretches

4 Slow/ 8 Quick:

  1. Squat/ Squat Pulses
  2. Plank Jacks/ Mountain Climbers
  3. Sit Ups/ Bicycle Crunches
  4. Push Ups/ Shoulder Taps
  5. Box Cutters/ Scissors
  6. Left Lunge/ Left Lunge Pulses
  7. Right Lunge/ Right Lunge Pulses
  8. Inch Worms/ Plank Squats(can do 4/4)

Stretch to cool down


“May the God of HOPE fill you with ALL JOY and PEACE as you trust in Him, so that you may overflow with hope by the power of the Holy Spirit.” Romans 15:13 (emphasis mine)

Be FILLED with hope, joy, and peace, and don’t forget to laugh! Humor can help you get there sometimes. (insert LOTR meme)