Interval Challenge Workout

Fit and Fabulous – Interval Challenge Workout

This is one of my favorite challenges from Sue Heintze. Perform the superset and cardio intervals twice through before moving onto the next superset. Rest as stated below.

The Interval Challenge:

  • Dumbbell thruster- 10 reps (Stand with DB’s on shoulders and squat, then thrustYoung Adults Lifting Weights at the Gym above head while standing.
  • Alternating 2 arm dumbbell row- 10 reps each side
  • Superset then and do 3 minutes skipping intervals (30 seconds fast skip, 30 seconds rest)
  • Repeat 1 more time

Rest 2 minutes

  • Dumbbell or barbell walking lunge – 20 reps (10 each leg)
  • BB Sumo Deadlift – 10 reps
  • Superset then immediately to 3 minutes of sprint intervals (sprint hard for 30 seconds and walk to recover for 30 seconds)
  • Repeat 1 more time

Rest 2 minutes

  • Dumbbell iron cross- 10 reps (Stand with feet apart and hands holding dumbbells in front of you, near the body. Lower your body down into a plié like squat and press out the arms into a horizontal fly.
  • Incline push up – as many as possible on bench
  • Superset then immediately to 3 minutes of dumbbell swings (as many swings in 30 seconds and rest 30 seconds)
  • Repeat 1 more time

Rest 2 minutes

  • BB lateral squat – 20 reps (10 reps each leg)105691816
  • DB single leg Romanian deadlift – 10 reps each leg
  • Superset then straight to the 3 minute sprint intervals (30 seconds hard, walk to recover for 30 seconds)
  • Repeat 1 more time.


WOW!!! You’re done!!!!! Don’t forget to stretch your body, especially the hamstrings and glutes!!!! OOOOOOOOOOOHHHHHH you will feel the “delightful” after effects of this fabulous interval challenge workout. Ha Ha Ha!!! It’s definitely intense, but it delivers great results. I love the fact that this workout incorporates weight training and cardio together. This will help to speed up the metabolism and burn the fat. AWWWWWWW….. Nice. :)

This entry was posted in Fitness, Personal health and tagged , , , , by Teresa. Bookmark the permalink.
Follow Aleksandra Kushnir on Quora

About Teresa

I was born and raised in Vancouver, BC. You could say I was one of the “originals”. LOL!! Growing up, I watched my mom bake and cook various delicious dishes and wanted in on the action. When I was five I received my very own miniature baking sheet and tart pan. I remember making tiny “Barbie size” buns and mini cinnamon crescents among other delicious goodies. With much anticipation and joy, I watched and waited for them to rise and bake. I was thoroughly ecstatic when I saw the perfectly golden pastries coming out of the oven. Those were humble beginnings and as time went on, they evolved into much more sophisticated culinary fare. One particular thing that was instilled into me at an early age was the need to “revamp” the recipe and make it healthier. My mom was a firm believer in using less sugar and less butter in her baking. She would also add different ingredients to better improve the flavor and health benefits of whatever she was baking. Much of her skills and talent have transferred onto me in which I’m very thankful for. I have also watched many episodes of CityLine and Martha Stewart which further developed my cooking and baking skills. Whenever I bake, I like to use the finest ingredients. These include a wide variety of ancient grains and gluten free flour. I love to experiment with old family classics and marvel at the “fabulicious” outcomes! Yum! Yum! My other passions are fitness and fashion. I am a fitness model who thrives on being healthy, remaining youthful and in optimal shape. I love to train my body hard and incorporate good nutrition and supplementation to go along with it. I have studied many interesting topics on health and nutrition along with diet and exercise plans from some of the top coaches/personal trainers in North America. I love to share my knowledge from what I have learned and pass it on. Remember this: Knowledge is power only when you use it.

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>