Week 8: Rock Star Intervals

Tanja Djelevic by Tanja Djelevic | April 30th, 2012 | 3 Comments
topic: Fitness


By the time Week 8 rolls around, many of my clients already feel a sense of achievement. At this point my hope is that I have guided you to more mindfulness — whether it is just moving your body, replenishing water and nutrition or giving yourself permission to breathe and recover when you need it. What an act of love and respect to actually set aside time and put effort into healing, nurturing and creating the best you!

You’ve likely heard that interval training is effective for your body in many ways. The increases and decreases in heart rate make the body work harder and burn more calories per minute, and the increased energy output requires more fuel, which revs up your metabolism. In this phase you will also work on your explosive muscle strength, which the body needs but doesn’t get much of during steady-state exercises such as swimming, walking and regular strength training.

Week 8 assignment: Rock those intervals!

This is the week of energy bursts. I would like to incorporate some interval exercises that will rev up your metabolism and give you more energy, instantly!

First, I’d like you to make an entry in your Better Body journal about how you feel so far. What has changed since you started the program? Have you made progress? How is your energy? Are you ready to step it up to the next level?

Secondly, I would like you to practice this short interval program for the next couple of weeks.

Repeat the cycle below three times, resting whenever you need to. Time how long it takes you to do the first set, and note the time in your workout journal. Repeat the cycle 3-4 times a week, timing your first set each day to see how you’re improving. So put on your favorite workout playlist — the one that makes you just wanna move — and get to it!

20 Squats
20 Frog Jumps (Jumping Squats)
20 Pushups
20 Reverse Lunges
20 Russian Get Ups (Lay on your back on the floor, get up without using your hands, reach your arms over your head, return to the floor and repeat.)
20 Triceps Dips
20 Lateral Slide Jumps (like skating)
20 Crunches
20 Criss Cross Twists (Oblique Crunches with Bicycle Legs)

The resting time during and between sets will decrease, and your ability to flow from one exercise to the next will improve. That’s when you know you are improving your cardiovascular endurance and explosive strength. Remember: If you cannot finish the full cycle the first couple of times, you are still perfect, because I know you are doing the best that you can. Plus, you’ll have space to move upward and forward!

Let me know how it goes and Live Life Loud!


Missed a week in our 10-week body/mind makeover program? Get back on track!

Week 1: Get Motivated and Add Exercise

Week 2: Learn to Love Food

Week 3: Make Fitness Fun Again

Week 4: Feel the Love and a Better Body Image

Week 5: Hit the Weights

Week 6: Water, Good for Your Body, Inside and Out

Week 7: Breathe and Reboot

Week 8: Rock Star Intervals

Week 9: The Three T’s!

Week 10: Putting it All Together

Work out with Tanja Djelevic fitness videos on GaiamTV.com!


  1. Hi Tanya,
    I just discovered your 10 week series and was able to go back and print numbers 1-8 and would like to receive articles 9 and 10. Also, do you have a DVD named Total Body Workout the does not require a gym? I am ready!

    Carol | June 4th, 2008 | Comment Permalink
  2. Hi Carol:

    Check back on the blog next week for week 9 and the week after that for week 10. I’m glad you’re enjoying the series.


    Joelle Klein | June 4th, 2008 | Comment Permalink
  3. Hi Carol!
    I’m so happy to hear you found me! I believe in a slow but long lasting transformation, and that in its turn requires a change in both habits and attitude. You seem to have BOTH! :) and be on your good way to transformation!!
    There is a DVD where you don’t need any tools, and also I would recommend the two Ball dvd’s…they will help you work on strenght, flexibility and of course core srenght! (Total Body Cardio, Cardio Balance Ball and Balance Ball Cross Train) Please find me at http://www.loudfitness.com and email me if you have any q’s…
    Good luck
    Tanja D

    Tanja | June 9th, 2008 | Comment Permalink

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