Intervals 7/24

Intervals with Raphael 7/24/12

Warm-ups: Mobilizers, Jog and movement circuit

3 Stations: 3 sets each 1 minute each 45 seconds off

1. Upper Body: Push Press-partner band rows
2. Lower Body: Lateral jumps over obstacle-lateral squat back
3. Total Body: Box jumps-med ball OH reaches

Stations for CPT: 2 sets each 30 seconds on 45 off

1. Burpees with bosu
2. Mountain climber
3. 180 squat jumps

Round 1: Over and back runs, with side to side jumps
Round 2: BB Rows kayak, jumping lunges no dip
Round 3: Woodchops with high knees
Round 3: Up down planks, double crunch, Russian twists
Round 4: Side planks, T-raises

Cool-down and stretch!

Questions, comments, song requests?

E-mail me @

Heart Rate Targets

CPT 10 Second Count: 27-32
Intervals: 22-26
Rest: 20-24

Continue Reading

Sprint or Jog?

What should you be doing? Honestly both.  They both have their benefits and place in your training.  Let’s take a look at why.

They both are parts of different energy systems in your body and thus have different impacts on the body.  Let’s start with the jogging or yogging if you are as excited for the new Anchorman as me.

Jogging is considered to be a moderate to low intensity form of cardio.  You should be able to talk a little at a faster pace and a lot at a slower pace.  For a solid calorie burn you need to jog for 20-30 minutes depending on your pace without stopping.  During the jog you will mostly be burning calories from fat, which may sound appealing but wait till you hear about the sprint.

Sprinting, it sounds daunting and probably reminds you of not so fond high school gym class.  We’re past that now, and the only person you’re racing against is yourself from the week before, the perfect opponent.  Sprinting requires an all out effort of speed and power for either a set time or better yet distance.  Sprinting torches calories, flat out.  Although it does burn less calories from fat and more from stored carbohydrates in muscles (glycogen), the overall calorie burn of a 15-20 minute session outweighs the jog every time.  Raising your heart rate to a maximum elevation and letting it come back down is much tougher on your body then keeping it at a moderately high level.  This is because during sprints your body actually consumes more oxygen than it can take in.  This means that you owe something, oxygen.  Luckily unlike other debt, an oxygen debt is a great thing to have.  Your body will have to take in extra oxygen after working out to make up for it thus helping you burn extra calories, while you plop on the couch after your sprints.  This little miracle of couch burning calories is called EPOC (Excess Post-Exercise Oxygen Consumption).

You might be thinking that now you have to run only sprints, why wouldn’t you? It takes less time, and burns more calories.  Something you can’t overlook is recovery.  Sprints or other High Intensity Interval Training (HIIT) activities take a toll on the body.  Just like you wouldn’t do bicep curls every day you wouldn’t work the same energy system every day doing sprints.  The solution is a healthy mix of jogging and sprinting.  This will help your recovery, give you a balanced routine, and keep you motivated.

But you say you hate running?  Well you don’t have to sprint or jog there are many alternatives to both with similar effects.

Alternatives to jogging:

  • Biking
  • Group Fitness Classes
  • Moderate Intensity Exercise Circuits
  • Elliptical (If you must, just kidding I do it all the time, just crank up the resistance)

Alternatives to sprinting:

  • Kettlebell swings for 15-30 seconds
  • 200m Row
  • 15-30 seconds squat jumps or burpees
  • 15-30 seconds sprint on a bike

Get off the couch try one of these HIIT activities plop back on it and feel the calorie burn!

Continue Reading

Get Pumped

Yes I am talking about mountainous biceps and t-shirt stretching lats after a set of weighted chins, but I’m also talking about how to prepare for that intense set.  Music as a work-out tool will never be overrated.  Having a gym playlist to listen to whatever it may be makes a huge difference.  I train early in the morning and it can take a little extra to pick up over 400 pounds sometimes.  The people working in the gym have woken up earlier than some people will go to bed and they’re not thinking let me blast the hard rock station in the weight-room, they’re thinking and have put on Jack Johnson.  Great guy and surfer but let’s save him for post-workout relaxation and feasting.  If it isn’t something like that it’s probably the 157th time you’ve heard Party Rock Anthem.


Sometimes you just have to have your iPod on the gym playlist blasting your favorite music.  Some go to songs I have for that intense set are:

Levels-Avicii (most remixes are good, kind of hard to screw this one up, but Skrillex and Clockwork remixes are solid)

Seventeen- Casxio (Skrillex Remix)


The Island-Madeon

Sweat-Snoop Dog (David Guetta Remix)

Turn It Down-Kaskade(Le Castle Vania Remix)

Drop-Swizzle Tree

Night Out-Martin Solveig(A-Track Remix)

Unison-Porter Robinson (Knife Party Remix)

Save the World-Swedish House Mafia

Down With the Sickness-Disturbed

Guerrilla Radio-Rage Against the Machine

Turbulence-Steve Aoki

In My Mind-Axwell

Prayer of the Refugee-Rise Against


Bassmob-5 & A Dime

I definitley like hau5 music and dubstep but rock gets the job down without a doubt.  What song gets you ready for that set? Comment it below.

Continue Reading