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
• Queenaxâ„¢
• Superfunctionalâ„¢
• 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)