Fact: If we do, we'll see results on the scale and, more important, in the shape of our Badass selves.
We typically think of intervals as a yo-yo of cardio intensity: walking and then jogging on the treadmill, or jogging and then going at a race pace; cycling at a moderate pace and then adding tension and speed for 20-second bursts; rowing easy for 30 seconds, then fast for 30 seconds.
Interval workouts also can be alternating cardio with strength. I've shared several workouts already that use short cardio bursts of 30- to 45-seconds to keep the heart rate going in between strength sets. So you Badass soldiers have that down, right? (Just nod and say yes!)
Now it's time to add interval routines using longer, more intense "waves" that build up over 4 to 6 minutes before you move to a strength circuit.
Today's routine is meant for the gym, using the cardio machine of your choice (treadmill, indoor cycling bike, elliptical or row machine). But you can just as easily use your local track to do fast 800s or a few sprint-pace 100s before moving to strength moves like pushups, tricep dips, lunges, squats, planks, etc.
Badass Yo-Yo Buster
Warmup: On the cardio machine of your choice (ideally a treadmill, row machine or Spinning or RealRyder bike), warm up at an easy pace and intensity for 5 minutes.
Cardio Wave 1: Go at an easy intensity for 2 minutes, then medium intensity for 2, then hard for 2.
Strength Circuit 1: No rest in between sets
3. 25 hammer curls: Using a resistance band or dumbbells, with thumbs up and palms toward each other, slowly bring the band or dumbbells up and down, working the front of the bicep.
25 triceps kickbacks: These can be done on top of a Bosu or on the floor. Use challenging dumbbells. Get your balance and bend at the waist, bringing your upper arms close to your sides, elbows up high. Now hinge only your forearms as you squeeze the dumbbells up, feeling it in your triceps.
Cardio Wave 2: Go at an easy intensity for 1 minute, then hard for 1 minute. Go back to a medium intensity for 1 minute, then hard for 2, then easy for 1.
Strength Wave 2:
2. 25 weighted two-legged squats: Stand on top of a Bosu or do these on the floor, with dumbbells of 5 to 10 lbs in each hand. Slowly squat down, keeping the chest up, and squeeze the glutes as you come back up.
3. 40 hamstring curls, with a resistance ball: Lay down on a mat, chest side up. Put your feet up on the ball, positioning it so that your calves are on top of the ball and your toes are flexed with toes pointed up to the ceiling. Now lift your hips and keep them raised as you user your hamstrings to roll the ball in toward your Badass. With control, and with hips raised, roll it back out. That's one rep.
Cardio Wave 3: Go at an easy intensity for 1 minute, medium for 1 minute, hard for 2 minutes, medium for 1 minute, and easy for the last minute.
Strength Circuit 3:
20 close-grip pushups: On your knees or on your toes, place your hands closer together than a regular pushup, so that your elbows are rights at your sides. You should feel this in the triceps as you lower down and come up.
20 frog pushups: Place your hands in a regular pushup position. Bend both knees, bringing the feet up under your torso like a frog. Now slowly go down and push up, feeling this in your arms and shoulders.
20 side shoulder raises: Start with dumbbells or weighted plates at your side and slowly raise them up until your arms make a T shape. Keep your arms straight, and keep the movement slow and controlled.
20 wide-grip pulls: Do these on the gym machine (pictured below) or use a weighted barbell. Grip it wide, hands shoulder width apart and palms facing in. Pull up slowly and with control, hold 1 second at the top when elbows are at the same height as shoulder. Slowly lower down. That's one rep.
Cardio cool down: For one last time, get on that cardio machine and go easy for 4 minutes. When you;re finished, stretch and give yourself a big ol' Badass fist bump!
Coming Friday: To see results, maybe you need to be eating more. (This is NOT a typo!)