This interval training plan consists of 5 minutes of rowing at a level 10 intensity followed by dynamic stretches for 2 minutes with no weight. A superset of 10 reps each of press ups, sit ups and squats is performed for 4 sets without weight. Seated rows and lat pulldowns are performed for 4 sets of 8-12 reps each without noted weight. Prowler pushes are done for 4 sets with 60-90 seconds of recovery between without weight. Kettlebell lunges are performed for 3 sets traveling there and back counting as one set without weight. The session ends with 5 minutes on the cross trainer at level 3-5 intensity and 2 minutes of static stretching without movement.

1. Interval Training Plan
Exercises/Machines Reps/Sets/Time Weight/Level Notes
Rower 5mins L10
Dynamic Stretches 2mins n/a Movement
Press ups/Sit ups/
Squats
10 reps
4 sets
n/a Superset each
into the other
Seated Row 8-12 reps
4 sets
n/a
Latt Pull Down 8-12 reps
4 sets
n/a
Prowler 4 sets
60-90 recovery
n/a
Kettle Bell Lunges
3 sets
n/a There and back
= 1 set
Cross Trainer 5mins L3-5
Stretch off (static) 2mins n/a No movement