Queenax™ of the Week: Interval Workout

Workouts

Queenax™ of the Week: Interval Workout

Boost your intensity and magnify your sense of athleticism with this interval workout that combines running, bungee fitness and recovery exercises.

Equipment

  • Precor treadmill (TRM 731 Interval Treadmill recommended) or Assault AirRunner
  • Queenax™
  • Superfunctional™
  • 4D PRO® Bungee Fitness Trainer

The Workout

Complete the workout after performing a total body warm-up. Use the following guidelines when training at different running speeds:

  1. Moderate Pace (you should be able to speak to another person with a bit of difficulty)
  2. Race Pace (the speed at which you would run a 5K)
  3. All Out Pace (as fast as possible)

Interval 1

  • 0.5 Mile Run – Moderate Pace
  • 20 4D PRO Flying Push-Ups

 

  • 10 Superfunctional Hip Hinges

 

  • Recover 2-3 minutes

Interval 2

  • 0.25 Mile Run – Race Pace
  • 20 4D PRO Back Dives with Squat

 

  • 10 Superfunctional Glute Stretch (5 per side)

 

  • Recover 2-3 minutes

Interval 3

  • 0.1 Mile Run – All Out Pace
  • 10 4D PRO Runners

 

  • 10 Superfunctional Hamstring Stretches (5 per side)

 

  • Recover 2-3 minutes

Interval 4

  • 0.25 Mile Run – Race Pace
  • 10 4D PRO Sprinters

 

  • 10 Superfunctional Alternating Shoulders and Lateral Line Stretch

 

  • Recover 2-3 minutes

Interval 5

  • 0.5 Mile Walk
  • 30 seconds – 4D PRO V-Sit

 

  • 10 Superfunctional Half Kneeling Hip Flexor Rollouts (5 per side)