Professional Documents
Culture Documents
The structure is what makes this so different from all other interval workouts you have ever
done, says MacDonald. It’s one thing to do 10 goblet squats and a 2-minute row three times in a
row. It’s a complete other to do 10 goblet squats and then a 575-meter row in 2 minutes three
times in a row. Then, you still have to top it all off with a bodyweight finisher.
Twenty-nine years later, interval weight training remains arguably the single most effective way
to build world-class endurance, strength, and power in the shortest time possible. Give a shot
with the workout from Gym Jones below. Prepare to push yourself, and reap the rewards.
Directions: Select a total-body lift (exercise 1), a cardio trial (exercise 2), and a body-weight
finisher (exercise 3). Do 10 reps of the lift; then immediately do 2 minutes of the cardio trial,
attempting to reach the suggested distance or numeric goal. Do the lift and cardio trial back-to-
back 3 times in a row.
Then do all your reps of the body-weight finisher. Rest 2 minutes. That’s the first round.
Complete 3 rounds. All of that is 1 cycle. Now rest for 5 minutes—you will definitely need it!
Then pick three different exercises and complete another cycle.
Option B: Manmaker
Stand holding a dumbbell in each hand. Bend your hips and knees and squat, placing the
dumbbells on the floor. Continue to grip the dumbbells as you kick your legs backward into a
pushup position. Now row each dumbbell to your chest, one at a time. Do a pushup. Jump your
feet forward and stand, pushing thedumbbells overhead as you do. That’s 1 rep.
Option A: Row
Set the timer on your rowing machine for a 2-minute countdown. Row as far as you can.
Goal: 575 meters
Option B: Run
Fire up a treadmill and run as far as you can in 2 minutes. (Or run outside.)
Option C: Ride
On a fan or stationary bike, burn as many calories as you can in 2 minutes.
Goal: 60 calories
Option D: Rev Up
Do as many burpees as you can in 2 minutes. Try to power through the reps.
Goal: 30 reps
Option A: Pushup
Don’t try to reach failure in your sets. Instead, stop 3 to 5 reps short of failure every time. Reps:
50 to 100
Option D: Lunge
Break your reps up into sets of 10 to 20. Reps: 50 to 100, splitting the reps between legs