theINTERVALS
This class is fast paced and gives you a strength-focused, full body workout with a sprinkle of low-impact cardio. Each class is broken down into 5 blocks, and every block consists of different, time-based excercises.
Block 1: This is the warmup block. It consists of 7 rounds of bodyweight barre exercises that serve to prepare your muscles for the rest of class. Think pushups, planks and active seat and thigh exercises. Each round is 1 minute and 10 seconds in length, with 20 seconds of rest/transition.
Block 2: This is the strength and mobility block. It consists of 2 distinct movement sequences that are performed unilaterally (right side then left side). The movement sequences are performed twice, each time for 1 minute and 10 seconds. The first round is bodyweight only, and the second round allows the option of adding an ankle weight to increase resistance.
Block 3: This is a functional strength block. It consists of 4 standing exercises that focus on increasing strength. Think bicep curls, squat variations, shoulder presses, etc. Each exercise is performed for 2 rounds, and each round is 45 seconds. The first round is executed with lighter weights, and the second round can be performed with heavier weights.
Block 4: This is another functional strength block. It follows the same pattern of the previous block in terms of rounds and timing, but all exercises are performed on the floor and emphasize building core strength. Think weighted deadbugs, dumbbell pullovers and renegade rows.
Block 5: This is a celebration that class is almost done, but it’s a burner for your glutes. It’s 3 minutes of back dancing. If you know, you know…if you don’t know yet, you’ll know soon 😉
Everything is topped off with a long stretch sequence before you’re off to conquer the rest of your day. And that’s theINTERVALS! As you might have guessed, it’s called theINTERVALS because every exercise/movement sequence is performed during a time-based interval. It moves fast and is a client favorite because it can be a very challenging workout. Keep in mind it’s a workout that anyone can do by choosing lighter weights, doing bodyweight only, or asking for specific modifications. It’s your time, so make it the workout that your body needs💗
