Hurricane Training: Category II
by Martin Rooney, P.T., MHS
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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.
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