The ThrowDown Thursday "Jail Break" workout will make you sweat. It will elevate your heart rate. It will make you sore. It may even make you cry. I know I came close.
Warning: the workout about to be described is intense. Please adapt all moves to your individual fitness level and rest if you feel dizzy or light-headed. I'm being serious.
This week's ThrowDown Thursday workout is called "Jail Break". It combines 4 exercises with 30-second incline sprints.
This video will give you the 411:
If you prefer a "Pinterest" friendly graphic try this:
It's complicated, but a straightforward concept. You have to reach 30. If you can do 30 on the first try then your weight wasn't heavy enough. Try again. Anytime you stop before 30 you have to run then go right back to the exercise. We keep the treadmill running while we do the exercise, but this might be harder at a big gym.
Rev grip lat pulldown + gym mullet
If you can't get to a treadmill you could substitute the stair-stepper or the elliptical with the resistance above 15. You could also do high-knees, mountain climbers, or squat jumps in place for 60 seconds. These modifications would decrease the intensity of the workout.
