In this 30‑plus minute interval class, the instructor leads participants through a lower‑body strength circuit followed by a core‑and‑deltoid segment. The session begins with a briefing of the workout flow, then moves into standard squats with detailed form cues (knees behind toes, core bracing, hip hinge). It progresses to pulsing squats to target quadriceps and hamstrings, followed by power squats that add a jump for plyometric intensity, emphasizing light foot landing and upper‑body momentum. After a brief recovery, participants pick up weights for an overhead press while alternating knee‑to‑chest lifts, integrating core stabilization with shoulder work. The instructor repeatedly reminds the class to maintain proper posture, breathing, and range of motion, offering encouragement throughout. The interval ends with a final set of squats, pulsing, and power jumps, a concluding core/press round, and a cooldown cue to hydrate before moving to the next interval.
Chapters
All right guys, we're gonna go into our second interval next. We're gonna be starting by working the lower body with some squats, pulsing squats, and then power squats. We're gonna be jumping off the ground. Then we're gonna grab our weights and work our deltoids by bringing our arms up in an overhead press with our knees up alternating to our chest to work the core. So let's get ready. Your feet should be shoulder width apart. Alright guys, we're gonna squat down and up. So let's talk form for a second here. Let's make sure that those knees are staying behind your toes. You're coming down as low as you can. Good. Squeezing your core. Good. And pointing your bottom to the back. Down and up. Very nice, you guys. Keep it up. Down and up. Really working those legs. This is the strength training portion of this interval. Good job. Keep it up. Keep those toes facing forward. Now let's take it into a pulsing squat. Good. We're gonna hone in on those quadriceps and hamstrings. Keep it up, you guys. I want you to start to breathe and start preparing yourself for some power squats. 8 more pulses and then we're gonna power it up. 4 more like this. 4, 3, here we go. You're gonna add a jump. Down, up, up. Good. Light on your feet. Use that upper body for momentum. Couple more. 4, 3, 2, and 1. Grab your weights. So what we're gonna do next is bring our right knee into our chest and then our left. Here we go. Lift and lower. We're working the core and the deltoids. Reach and reach. Very nice. Keep up the good work. This is a bit of a breather for you guys from that intense cardio and lower body strength work. Couple more. Up, down. Good. Keep breathing. 90-degree angles with those arms. 4 more. 3, 2, and 1. Let's drop those weights. Feet shoulder-width apart, tuck in that core. Squat once again, down and up. I want you to get a full range of motion on these squats, so get down low. You got it. You guys are doing such a great job. Stay with me, this is gonna pay off. 4 more, 3, keep it up. 2, and let's pulse it out, you guys. Get a little lower to the ground this time. Challenge yourselves. Good. Couple more like this. Give me 8 more and then we're gonna power it back up. Keep it up. Last 4. And here we go, power jumps with that squat. Use that upper body, landing light on your feet. Catch your breath. Last 4, here we go. 4, 3, 2, and 1. Grab those weights. Knees to chest, right and left. Lift, lower. Good. Watch your posture on this one. Stay nice and tall. Keep breathing. Last 8. Lift. Good. Last 4, here we go. Lift and lower. 2 more. You can do this. Last one. Drop the weights. Alright, you guys, catch your breath. That was an intense interval. Grab water and we'll be back with interval number 3. Take care and hang in there.
