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Hurricane Training: Category II

How To Do It:
Perform intervals of high-intensity cardio as described above, but increase the time to 20 seconds each. In lieu of resting between intervals, follow each burst with one set of two exercises (done back-to-back) for active recovery. Perform 10 reps of each exercise as fast as you can, using a relatively light weight (do not go to failure). After every third interval, you'll change the exercises you do during your recovery period. See the table below for the prescribed exercises.

Intervals Exercises
1 - 3 Medicine-ball toe touch, judo pushup
4 - 6 Pike up, single-leg burpee
7 - 9 Medicine-ball triangle abs, Swiss-ball pushup

Exercise I: Medicine-Ball Toe Touch

Intervals: 1-3

Hold a medicine ball with both hands and lie on your back on the floor. Raise your legs into the air and hold the ball against your chest [1]. Contract your abs and crunch your torso toward your legs, reaching with the ball until it touches your toes [2]. Reverse the motion to return to the starting position. That's one rep.