01
​ 1 Minute Warm Up
​
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30 Seconds Push-ups; 10 Seconds Rest
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30 Seconds Reverse Grips Push-Ups; 10 Seconds Rest
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30 Seconds Skaters; 10 Seconds Rest
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30 Seconds Reverse Lunges; 10 Seconds Rest
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30 Seconds Curtsy Lunges; 10 Seconds Rest
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30 Seconds High Knees; 10 Seconds Rest
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30 Seconds Bicycle Crunches; 10 Seconds Rest
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30 Seconds Flutter Kicks; 10 Seconds Rest
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30 Seconds Plank; 10 Seconds Rest
30 Seconds Rest
Repeat x3
10 Minute Stretching, top to bottom
​
02
2-3 Mile Run Depending on your ability
10 Minute Stretching, top to bottom
03
​ 1 Minute Warm Up
​
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30 Seconds Diamond Push-ups; 10 Seconds Rest
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30 Seconds Push-Ups; 10 Seconds Rest
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30 Seconds Burpees; 10 Seconds Rest
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30 Seconds Squats; 10 Seconds Rest
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30 Seconds Lunges; 10 Seconds Rest
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30 Seconds Mountain Climbers; 10 Seconds Rest
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30 Seconds Crunches; 10 Seconds Rest
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30 Seconds Russian Twist; 10 Seconds Rest
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30 Seconds Star Plank; 10 Seconds Rest
30 Seconds Rest
Repeat x3
10 Minute Stretching, top to bottom
04
20-30 Minute Jog depending on your ability
10 Minute Stretching, top to bottom
05
​ 1 Minute Warm Up
​
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30 Seconds Push-Ups; 10 Seconds Rest
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30 Seconds Pike Push-Ups; 10 Seconds Rest
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30 Seconds Mountain Climbers; 10 Seconds Rest
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30 Seconds Reverse Lunges; 10 Seconds Rest
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30 Seconds Squats; 10 Seconds Rest
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30 Seconds Skaters; 10 Seconds Rest
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30 Seconds Reverse Crunches; 10 Seconds Rest
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30 Seconds Wipers; 10 Seconds Rest
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30 Seconds Plank; 10 Seconds Rest
30 Seconds Rest
Repeat x3
10 Minute Stretching, top to bottom