Workout of the Week

interval training


This week the Octane staff had their butts kicked during our team workout and it was all thanks to an awesome MMA (cardio kick-boxing)  interval training workout! Download a copy now and try it yourself.


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

Repeat after me: “Today is My Tomorrow. It’s up to me to shape it, to take control and seize every opportunity. The power is in the choices that I make each day. I eat well, I live well. I Shape Me.” Now, do you feel inspired? No? Then say it again, and again. Say it until you start believing it.

There are so many outside forces that define what we do, define how we live, and even define who we become, but as I see it, it all comes down to you. You need to define you. Don’t let all these outside factors affect how you live your life. Make getting healthy, interval training, exercising and staying fit part of your internal force. Seize the opportunities in front of you. Take every opportunity to make you the person you want to be. Make yourself in control of all your healthy fit choices. Start to Shape You!


Octane Fitness Team Workout – 4/7
Download a PDF of our interval training workout

interval training_2013-4.7

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

  • Jab – Stand with your left leg about a foot in front of you with both knees slightly bent. Bend your elbows so that your fists are just below your chin. Punch your right arm straight out as you shift your weight to your back leg, pivoting leg slightly inward.
  • Cross – Stand with feet shoulder-width apart, knees and elbows bent, hands in a fist below your chin. Turn your torso slightly as you punch your left arm across your body, keeping arm parallel to the floor.
  • Knee – Stand in kicking-boxing stance, feet shoulder width apart with elbows bent and hands in a fist below your chin, and bring right knee up across torso. Shift weight to back foot and twist slightly as you bring your knee across body.
  • Back Kick – From kick-boxing stance, lean forward as you lift your left leg back and bend your knee. Kick that leg behind you so that it forms a straight line with upper body.
  • Front Kick – While in kick-boxing stance, bend your left leg and lift it so that it forms a 90-degree angle. Extend the lower part of that leg and kick it out in front of you, keeping your knee slightly bent (imagine kicking a door shut with your heel). Bring it back down to stance position.

Images and descriptions courtesy of this article from Woman’s Day.

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