Workout of the Week

interval training


It’s never too late to start working towards a healthy lifestyle. Visit the “Nutrition” section of our blog for healthy recipes and weight loss tips. On the exercise front, download this week’s Bull Body Strength interval training workout and start toning those muscles!

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

Let’s all get pumped up to a healthier lifestyle. We all know it isn’t easy. But, when you get there, boy is it worth it! So I say to you. Stay strong! Because yes it will hurt. It will take time. It will require dedication. It will require willpower. You will need to make healthy decisions. It requires sacrifice. You will need to push your body to its max. There will be temptation. But, I promise you, when you reach your goal, and you know you will, it’s worth it! So ask yourself, are you going to make it happen? It’s totally up to you!

Use this interval training workout to make it happen. Stay Fueled and get pumped for a healthier lifestyle. You can make it happen!


Octane Fitness Team Workout – 6/2
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.

    • Single Leg Deadlift – Watch a brief video demonstration here.
    • Good Morning – Begin with weights behind your back at shoulder height. Keep your back tight, shoulder blades pinched together, and your knees slightly bent. Bend at the hips, moving them back as you bend over to near parallel. Keep your back arched and your cervical spine in proper alignment. Reverse the motion by extending through the hips with your glutes and hamstrings to return to upright starting position.
    • Plyo Lunges – Stand in a split stance, right leg in front and left leg in back. Bend your knees and lower into a lunge, keeping the front knee behind the toe. In an explosive movement, jump into the air and switch your legs, landing so that the left leg is in front and the right leg is in back. Land with soft joints, lower into a lunge and repeat, jumping and switching sides.
      plyo lunges
    • Iron Cross – Stand with feet shoulder width apart holding a weight/resistance band in each hand and lift arms to your sides so that your torso and the arms form the letter “T” (palms should be facing forward). This will be your starting position. Slowly squat down, holding back erect as if you were going to sit on a chair, and simultaneously bring the arms in front of you until the palms of the hands are facing each other. Continue with the squat motion until your thighs are parallel to the floor, keeping arms extended throughout. Return to starting position by simultaneously moving arms out away from your sides (forming a “T”) as you stand upright.

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