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interval training


We all have those days (or weeks) where we’re feeling down or indifferent to the world; it happens. Thankfully, exercise is a great way to improve mood! Use this week’s Insane Core interval training workout to turn the week around!


A motivational note from Octane Fitness team member and certified group fitness leader:

Have you ever had one of those days where you feel like nothing is going your way? You hit every traffic light on your way to work, or you get stuck behind the one person at Starbucks that cannot make up their mind on what coffee to order. So despite your usual sunny and charming disposition you just feel like “blah”? Even with a positive outlook, there will be days when we feel a little down in the dumps. As with many things in life, it’s not what happens, it’s how we respond to it that matters. When you do have an off day, what is your coping strategy? Do you stop at McDonald’s and grab the unhealthiest Happy Meal you can eat? Or do you knock off a pint of Rocky Road? Maybe you enjoy a bottle of your favorite wine? It can be easy to blow off interval training when you’re not feeling 100% but I am here to tell you that exercise might be exactly what your body needs!

Don’t just think of exercise as a way to lose weight and look great—it can help you feel great too! Physical activity that elevates your heart rate and gets your blood pumping can be a very effective way to change the way you feel and leave you in a better mood. Interval training is a great way to do just that. With that in mind, let’s change your mood with this week’s workout.



Octane Fitness Team Workout – 6/30
Download a PDF of our interval training workout.

interval training

Exercise Tips
Helpful descriptions of some of the more difficult or lesser-known exercises listed above.

    • Row the Boat  Watch a video demonstration below.
    • Two by Two Knee Hops  Lower yourself into a squat position with chest up, then do a lateral hop landing on your right leg. Keep left knee up and hop on right leg twice. Hop back into squat position and repeat for left leg. Repeat for circuit.
    • Side Burpees Squat down and put hands together on ground in diamond position a little off to one side, then jump both legs out sideways in the other direction, push up then jump legs in and jump up, alternate sides for each rep.
    • Butt-Ups – Begin a pushup position but with your elbows on the ground and resting on your forearms. Arch your back slightly out rather than keeping your back completely straight. Raise your glutes toward the ceiling, squeezing your abs tightly to close the distance between your ribcage and hips. The end result will be that you’ll end up in a high bridge position. Lower back down to your starting position. Don’t let your back sag downwards.