Can you all recommend some ideas on "Upper body sprint intervals?" I do my sprints on the bike and running uphill, but I want to engage my upper body more. The one really great one I know of is punching a heavy bag. Any more ideas?
Try "Burpees", also known as the prison workout. Stand, crouch with hands on the ground on either side of your feet, jump your feet back so you're prone, do a push up, jump your feet back between your hands, stand, and then jump. This will get your arms, upper chest, and upper abs, and give you a good workout too.
Various forms of torture have been developed around this, such as doing descending sets (20, 19, 18, etc). Or you can do a forward long jump instead of just a vertical jump, or more than one push-up instead of just one. It is definitely intense enough to work into an interval routine.
You can apply the concept of HIIT training to almost anything you'd like. The key is to just get 20-30 seconds of pure intensity in and then rest, and repeat.
Your idea of a punching bag seems pretty good. You could also try a rowing machine if you have access to one (although it's more total body). Also, a hand-bike type machine. They have them at most local gyms I've been to.
I do Swinging Rope Training in interval form. give this a try http://www.marksdailyapple.com/swinging-rope-training/ it's a heck of a workout.
Not exactly smiling between intervals... 5 Answers