PRE-THANKSGIVING WORKOUT

Section I - Dynamic Warmup: Perform 3-5 minutes of mobility/activation exercises prior to this workout.

Section II - Intervals: 10 minutes

THE DAY AFTER WORKOUT: You will alternate between random intervals with constantly changing work to rest ratios. Perform ANY cardio exercise of your choice for this workout. SPRINT during each work period using the intensity levels I have provided with 10 being maximium intensity and 1 being very little if any intensity.

Interval 1: 15 seconds (Level 10 out of 10), 45 seconds off

Interval 2: 30 seconds on (Level 9 out of 10), 30 seconds off

Interval 3: 45 seconds on (Level 8 out of 10), 15 seconds off

Interval 4: 60 seconds on (Level 7 out of 10), 60 seconds off

Interval 5: 60 seconds on (Level 7 out of 10), 60 seconds off

Interval 6: 45 seconds on (Level 8 out of 10), 15 seconds off

Interval 7: 30 seconds on (Level 9 out of 10), 30 seconds off

Interval 8: 15 seconds on (Level 10 out of 10), 45 seconds off

Section III: Cool-Down; 3-5 Minutes of Active Recovery of Self-Massage & Flexibility Exercises

Jeff McDaniel
FastFit Training & Fitness
http://bootcampbulletproof.com