Bad Girl Workout (Personal Best)

Instructions:

Today’s workout is 18 minute long Interval Training. You will set you Interval Timer for 18 rounds of two intervals – 10 seconds and 50 seconds. The 10 second rest interval is just enough to write down your reps and your goal is to complete as many reps as you can during each 50 second interval. This workout is a circuit made up of 3 exercises. You will repeat this circuit 6 times in order to get 18 minutes of solid training. The exercises are High Knees, Sandbag Squat, and Knee Raises on the Dip Station.

Skipping (high knees)

My old reps: 125, 115, 115, 117, 110, 105
My new reps: 130, 128, 130, 130, 127, 110

Sandbag Squat

My reps: 20, 19, 20, 17, 19, 19
My new reps: 26, 20, 23, 23, 20, 19

Knee Raise on Dip Station

My old reps: 25, 19, 19, 16, 17, 17

My new reps: 27, 26, 25, 25, 20, 19