Welcome to our Workout of the Month feature, where we bring you a specially designed workout to help you push your limits while giving your body the recovery it needs. This month, we’re focusing on a Recovery Intervals Workout, perfect for building endurance, strength, and speed while incorporating active recovery.
This workout is structured with a mix of rowing, cardio intervals, and strength training, ensuring a full-body challenge with ample recovery built in. Whether you want to enhance your cardiovascular endurance or boost your strength, this workout has it all. Here’s how it’s done:
Warm-Up
Row 2,000 Meters – Start with a steady 2,000-meter row. This will elevate your heart rate and prepare your muscles for the upcoming intervals. Focus on maintaining a consistent pace throughout the distance.
Workout Breakdown
Superset Interval
Complete 5-10 rotations with a 30-second rest between exercises.
- Versa Climber – 100 ft
Engage your full body by climbing 100 feet on the Versa Climber. This low-impact movement works your legs, core, and upper body. - Kettlebell Swing – 20 reps
Using a kettlebell, perform 20 swings. Ensure your hips are driving the movement, and keep your core tight for stability. This exercise targets your posterior chain, including glutes, hamstrings, and lower back.
Treadmill Interval (2 Rotations)
- Run 400m (0.25 mile)
After completing your superset, transition to the treadmill for a 400-meter run at a challenging pace. - Walk 0.10 mile @ 7%-12% incline
Follow up your run with a brisk walk on an incline of 7%-12%. This walking interval helps in active recovery while still engaging your muscles, especially the calves and glutes.
Strength Interval (2 Rotations)
- Deadlift @ 70% 6 Rep Max
Perform deadlifts at 70% of your 6-rep max, ensuring proper form throughout the movement. This exercise will target your hamstrings, glutes, lower back, and core. - Landmine Close Grip Row @ 70% 10 Rep Max
Using a landmine setup, perform close grip rows at 70% of your 10-rep max. Focus on squeezing your shoulder blades together as you row, targeting your upper back and biceps.
Treadmill Interval (2 Rotations)
- Run 400m (0.25 mile)
Repeat the 400-meter run, maintaining the same pace as before. - Walk 0.10 mile @ 7%-12% incline
Follow with another incline walk to keep your heart rate elevated while allowing your muscles to recover.
Strength Interval (3-6 Rotations)
- Deadlift @ 85% 6 Rep Max
Increase the intensity by performing deadlifts at 85% of your 6-rep max. Focus on controlled, powerful movements to maximize strength gains. - Landmine Close Grip Row @ 85% 8 Rep Max
Up the weight for your landmine rows, now performing 8 reps at 85% of your max. This increased resistance will challenge your upper body strength.
Treadmill Interval (2 Rotations)
- Run 400m (0.25 mile)
Finish strong with another 400-meter run. - Walk 0.10 mile @ 7%-12% incline
Conclude the workout with a final incline walk, allowing your heart rate to gradually return to baseline while still working on your endurance.
Cool Down
Finish off with a 5-10 minute cool down of your choice. This could include light stretching, a slow walk, or a gentle row. Focus on bringing your heart rate down and letting your body recover.
This Recovery Intervals Workout is designed to challenge your limits while integrating periods of active recovery to help you sustain high performance throughout. Whether you’re aiming for endurance, strength, or a combination of both, this workout will push you while respecting your need for recovery. Give it a try and let us know how it goes!
Meet Elite Personal Trainer Ben Morris
Ben’s goal is to bring clients’ bodies into strength and balance while restoring motor system coordination and multi-energy system development. He has over 10 years’ experience in the health and fitness industry and has a B.S. in Exercise Science from Long Beach State. Ben is a Certified Strength and Conditioning Specialist through NSCA, and is also certified in the FST (Fascial Stretch Therapy) method of assisted stretching. From his extensive background as an exercise therapist and elite athlete performance coach, Ben utilizes a unique, multi-disciplinary approach, blending aspects of neuromuscular rehabilitation and total-body muscular strength and endurance development in his program design.
