RWOD 16 - Contrast training

WORKOUT: Contrast training

2 rounds of 5 blocks of paired move sequences.
Take move 1 in a controlled tempo (e.g. 3 count up, 3 count down), then change to a faster tempo for move 2 (e.g. 1 count up, one count down).
Bust out each move sequence as marked, resting between each block.

prep

Hydrate (have a drink of water)
Grab a workout towel
Find some space (ideally about 2-3 meters in each direction)
Choose your tunes. Find a playlist you love or choose a playlist from the Revl Spotify profile
Get to know the moves
Start with the warm up

LISTEN TO SOME REVL BEATS

THE WORKOUT

Take move 1 in a controlled tempo (e.g. 3 count up, 3 count down), then change to a faster tempo for move 2 (e.g. 1 count up, one count down).
Bust out each move sequence as marked, resting between each block.

ROUND 1

Squat tempo x3 Slow
Squat x6 Fast
X4

REST 1 MIN

Push up tempo x3 slow
Push up x6 fast
X3

REST 1 MIN

Lunge tempo x3 slow
Lunge x6 fast
X4

REST 1 MIN

Sidestep + 4 High knees x3 slow
Sidestep + 4 high knees x6 Fast
X3

REST 1 MIN

V-sit x3 slow
V-sit x6 fast
X4

REST 1 MIN

ROUND 2

Squat x3 Slow
Squat jump x3 Fast
X4

REST 30 SEC

Push up x3 slow
Push up jack x3
X3

REST 30 SEC

Lunge x3 slow
JUMP LUNGE x3 fast
X4

REST 30 SEC

Sidestep + 4 High knees x3 slow
Sidestep + 4 high knees x3 Fast
X3

REST 30 SEC

V-sit x3 slow
V-sit x6 fast
X4

REST 30 SEC

RWOD
#16

WORKOUT: Contrast training

prep

WARM UP

THE WORKOUT

book your classes and connect with revl on the go

RWOD#16

WORKOUT: Contrast training

prep

WARM UP

THE WORKOUT

book your classes and connect with revl on the go

RWOD
#16