The 20-Minute Mind/Body Workout
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- Workout 1
- Standing Row
- Overhead Press with Dumbbells
- Pull-Over with Dumbbells
- Workout 2: Forward Lunge
- Dumbbell Squat
- Diagonal Lunge with Dumbbells
- Workout 3: Crab Walk
- Prone Plank
- Opposite Arm/Leg Raise
- Workout 4: Option 1: Speed
- Option 2: Resistance Pyramid
- Workout 5: Relaxation
Workout 4: Option 1: SpeedWorkout 4: Cardio Option 1: Speed Intervals
0-5 minutes: Warm up, gradually increasing intensity (RPE 4).
5-6 minutes: Increase effort level until you're somewhat breathless (RPE 7 to 8).
6-7 minutes: Reduce intensity and catch your breath (RPE 5).
7-19 minutes: Repeat minutes 5 to 7, alternating 1 minute of high effort with 1 minute of moderate intensity six more times.
19-20 minutes: Cool down, reducing intensity (RPE 4).
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