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interval training


After a long holiday weekend, when exercising may not have been a priority, get back on track with our Workout of the Week. Download this Strength & Core interval training workout and Fuel Your Life.


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

As I see it, if you kick the person in the pants responsible for most of your trouble, you wouldn’t sit for a month. So many times we blame others and outside factors for most of our pain and anguish. But truth be told, we have control of most of what happens to us. Taking responsibility for all that ails you puts you one step closer to making it past the temporary roadblocks. Take your health and fitness goals for example. How often do you blame others for why you missed a workout, skipped interval training, or opted for pizza and beer the other night? With the right amount of drive and determination, you wouldn’t have missed the workout or skipped interval training and you would have waived away the pizza and beer. You are responsible for you, no one else.

Now that you understand that it is solely you controlling your path to a healthier lifestyle, what are you going to do about it? It’s time to get serious and make things happen. Start with this week’s interval training workout and use it to Fuel Your LIfe.



Octane Fitness Team Workout – 7/7
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.

  • Superman Pushups – Start by laying flat on the floor then raise arms and legs into the air, like Superman flying (image below). Release arms and legs and do one pushup. Then return to Superman pose. Alternate Superman pose and pushups for duration of interval.
  • Criss Cross Jumping Jacks   Stand with your feet more than hip-width apart and your arms straight out to your sides at shoulder level. Simultaneously cross your arms in front of your chest and jump up just enough to cross your right leg in front of your left. Without pausing, quickly reverse the motion and return to the starting position. Repeat, crossing your left leg in front of your right.
  • Downward Dog against Wall  Lower into downward dog position with heels against the wall. Then bend knees and lower hips, hold briefly, then press back up into full downward dog position. Repeat for duration of interval.