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01

​  1 Minute Warm Up 

  1. 30 Seconds Push-ups; 10 Seconds Rest

  2. 30 Seconds Reverse Grips Push-Ups; 10 Seconds Rest

  3. 30 Seconds Skaters; 10 Seconds Rest

  4. 30 Seconds Reverse Lunges; 10 Seconds Rest

  5. 30 Seconds Curtsy Lunges; 10 Seconds Rest

  6. 30 Seconds High Knees; 10 Seconds Rest

  7. 30 Seconds Bicycle Crunches; 10 Seconds Rest

  8. 30 Seconds Flutter Kicks; 10 Seconds Rest 

  9. 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 

  1. 30 Seconds Diamond Push-ups; 10 Seconds Rest

  2. 30 Seconds Push-Ups; 10 Seconds Rest

  3. 30 Seconds Burpees; 10 Seconds Rest

  4. 30 Seconds Squats; 10 Seconds Rest

  5. 30 Seconds Lunges; 10 Seconds Rest

  6. 30 Seconds Mountain Climbers; 10 Seconds Rest

  7. 30 Seconds Crunches; 10 Seconds Rest

  8. 30 Seconds Russian Twist; 10 Seconds Rest 

  9. 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 

  1. 30 Seconds Push-Ups; 10 Seconds Rest

  2. 30 Seconds Pike Push-Ups; 10 Seconds Rest

  3. 30 Seconds Mountain Climbers; 10 Seconds Rest

  4. 30 Seconds Reverse Lunges; 10 Seconds Rest

  5. 30 Seconds Squats; 10 Seconds Rest

  6. 30 Seconds Skaters; 10 Seconds Rest

  7. 30 Seconds Reverse Crunches; 10 Seconds Rest

  8. 30 Seconds Wipers; 10 Seconds Rest 

  9. 30 Seconds Plank; 10 Seconds Rest

 

30 Seconds Rest

Repeat x3

10 Minute Stretching, top to bottom

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