If you have ever been curious as to what it might be like to take one of my classes, the post below will give you a fairly good idea. I have transcribed exactly what I do in a moderate level interval training session. The routine below works your entire body to give you a stronger, leaner body in a short amount of time.
And I know it seems long but feel free to go at your own pace! Start off with just the warm up, legs and abs, then add the other sections as you see fit. Once you are able to do the entire routine I guarantee your body will thank you! The people who take my interval training class love routines like this and always walk away happy.
I have described some of the lesser known moves as best as I can but you can also find some nice descriptions on sites such as bodybuilding.com.
Equipment- 5 lb weights or whatever weight you are comfortable with
March in place 3 minutes
10 jumping jacks
10 high knee runs
10 squats slow ( without weights)
10 squats fast ( without weights)
10 squats (hold weights)
10 shoulder presses
10 upright rows ( with your arms down and you're holding the grips of the weight, pull the weights straight up to your collarbone)
10 lateral lifts (start with your arms down at your sides. Lift the arms out to the sides, stopping at shoulder level. Slowly lower your arms back down to your sides).
2 sets of 12 bicep curls
2 sets of tricep presses
10 squats with chest raise ( holding the weights, bend your elbows and push your arms out and forward when you squat)
3 sets of 10 reverse flyes ( hold the weights. Extend your arms right in front of you, stopping at chest level. Slightly bend your elbows and move the weights out and away from each other to the side).
1 minute bicycles
1 minute leg drops ( lie on your back with your feet up the air. Keep your legs together. Slowly bring them down about an inch above the ground)
1 minute double crunch ( get into a the same position you would for a crunch. As you raise your shoulders off the floor to do a crunch, raise your tailbone also).