Intervals and core – 7th July 2014

Sean Lerwill stretching

Today was the interval session that should have taken place yesterday.

Despite a pretty hectic day, I managed to carve 45mins for this session between appointments. I was pleased to be joined by Kate, who as always worked her socks off and kept me going through the session, which looked like:

Warm-up: 2min jog with toe-flicks, knee raise and heel flicks. Dynamic stretching. 2mins running up to speeding.

  1. Tabata (20 on/10 off x 8) sprints on treadmill at 21kph.
  2. 1min walk, 2min jog.
  3. Tabata (20 on/10 off x 8) sprints on treadmill at 21kph.
  4. Russian twist holding disk weight. 10reps (each side). 2020. 3sets.
  5. Sit-up holding disc weight outstretched. 12reps. 2020. 3sets.
  6. Reverse crunch. 12reps. 2020. 3sets.
  7. Side bends on back ext apparatus. 12reps (each side). 2020. 2sets.


Sean Lerwill - Author

Sean is an former-Royal Marines Commando Officer & Physical Training Instructor. He has been published as a writer five times, has a BSc in Molecular Genetics and a Post Graduate Certificate in Education. He is also a Maximuscle ambassador.