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Interval Training:  Breathe and Stop -:30 Move/:30 hold

Tuesday, April 7


The Why: Putting exercises on an interval clock in order to get a little more of a conditioning effect.  This is a great way to build a workout to your level and current conditions. If you have been staying consistent and feel good, no trash board issues, it’s a chance to get after it:  push the pace, push the number of reps . If you have the opposite going on, have not been exercising, lots of trash board issues, the goal is to step back: slower pace, take more rest, lower weights. 


Starter: Side Lying Trio:  use canned good or water bottle (3-5lbs.)

  • Flexion (RPE 6/10) 10-12 Reps 
  • Abduction (RPE 8/10) 12-15 Reps 
  • External Rotation (RPE 10/10) 15-20+ Reps 


Interval Training:  Breathe and Stop -:30 Move/:30 hold

3 x 7 Min RNDS:  :30 sec dynamic explosive/speed / :30 sec Isometric and stabilization hold.

  • 1 min rest after each round


  • Lateral Bounds  Non-Impact: Lateral Lunges
  • Single bent leg hold (15 sec left/right) (standing on one leg with a slightly bent leg)
  • Ninjas
  • Elbow Plank
  • Mtn Climbers
  • High Plank
  • Glute Bridges 
  • Single leg Hip Lift Hold (15 sec left/right)
  • Flutter Kicks
  • Hollow Hold
  • Cobra Press Up
  • Superman Hold
  • Wall Run  Non-Impact:  Stepback lunges
  • Wall Sit
  • 1 min Rest and repeat 2 more times


Tuesday, April 7
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2191 College Ave NE
Atlanta, GA 30317 United States
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