J-MAT Workout Plans
Find your best workout plan with J-MAT!! |
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Please also check the workout plans for POWERBOXING! < Back> |
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(20 minutes)
Workout
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Warm-up --- Step Lively (5 minutes)
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Intervals:
— Work - Dash (10 seconds)
— Recovery - rest (50 seconds)
Repeat this pattern a total of 10 times
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Cool-down --- Step Lively (5 minutes)
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The speed/power program is similar to sprint work on a track and is great for people that play tennis, basketball or soccer (or other quick-movement sports) or for those individuals that want to increase their speed and power for general fitness purposes. As the work session is so short (10 seconds) and the intensity so high (100% effort) we will need the full 50 seconds to catch our breath thus no program is necessary in between the 'dashes'. This program is set up to do the dash every minute for 10 seconds with a warm-up and a cool-down.
Calorie Burn
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18 year old, 5'6", 125lb female --- 125 calories
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34 year old, 5'6", 135lb female --- 120 calories
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34 year old, 5'10", 180lb male --- 200 calories
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