Day 11: Decreasing Intervals
Day 11 features a guided workout with decreasing work intervals each round. Follow along with the video or reference the workout below and focus on smooth movement and steady effort throughout the session.
⏱️ Duration: 45 minutes
🎯 Focus: Full Body Strength & Endurance
🔧 Equipment Needed:
- ANCOREX, ANCORE Pro or ANCORE
- Handle attachment
- Mount of your choosing
Workout Video
Press play and follow along with this fully guided workout. Our coach will take you through the warm-up, main workout, and cool-down with descending work intervals.
Warm-Up (5 minutes)
Short walk plus dynamic movements to prepare your body:
- Bodyweight squats
- Walking lunges
- Plank hold (30 seconds)
- Arm circles
Main Workout (35 minutes)
Movements
- Squat with Single Arm High Row
- Tricep Pulldown
- Reverse Lunge with Single Arm Side Lat Pulldown
- Two Hand Overhead Hold with March
- Windmill
Workout Format - Descending Intervals
Round 1: 60 seconds work | 10 seconds rest
Round 2: 45 seconds work | 10 seconds rest
Round 3: 30 seconds work | 10 seconds rest
Complete all 5 exercises at the Round 1 timing (60 sec work/10 sec rest), then repeat all 5 exercises at Round 2 timing (45 sec work/10 sec rest), and finish with all 5 exercises at Round 3 timing (30 sec work/10 sec rest).
What's Included
- Warm-Up: Dynamic movements to prepare your body
- Main Workout: Descending intervals that test endurance early and finish strong
- Cool-Down: Stretching and recovery to finish the session
Everything is timed and coached - just follow along and push yourself at your own pace.
Cool-Down (5 minutes)
Take time to stretch and recover:
- Quad stretch (30 seconds each leg)
- Hamstring stretch (30 seconds each leg)
- Hip flexor stretch (30 seconds each side)
- Lat stretch (30 seconds each side)
- Child's pose (1 minute)
- Deep breathing (1 minute)
💪 Pro Tips
- Start strong: Round 1 is the longest - pace yourself but don't hold back
- Maintain quality: As intervals shorten, focus on explosive, clean reps
- Mental game: Knowing each round gets shorter makes the longer intervals manageable
- Stay hydrated: Keep water nearby and sip during your rest intervals
