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Exercises

Set 1: 1 round
Torso Twist
1 minute
Knees to Elbows
Knees to Elbows
1 minute
Squats
Squats
1 minute
Jumping Jacks
Jumping Jacks
1 minute
Burpees
Burpees
1 minute

Set 2: 2 rounds
High Knees
1 minute
Double Crunches
Double Crunches
1 minute
Push-up Climbers
1 minute
Bicycle Crunches
Bicycle Crunches
1 minute
Half Side Planks
Half Side Planks
1 minute
Rest
1 minute

Set 3: 2 rounds
Burpees
2 minutes
Push-Ups
Push-Ups
2 minutes
Plank
Plank
2 minutes
Rest
1 minute

Set 4: 4 rounds
Overhead Press
Overhead Press
30 seconds
Rest
30 seconds

Set 5: 4 rounds
Chest Press
Chest Press
30 seconds
Rest
Rest
30 seconds

Set 6: 4 rounds
Flys
Flys
30 seconds
Rest
Rest
30 seconds

Set 7: 4 rounds
Chair Tricep Dips
Chair Tricep Dips
30 seconds
Rest
Rest
30 seconds

Set 8: 4 rounds
Alternating Dumbbell Curls
Alternating Dumbbell Curls
30 seconds
Rest
Rest
30 seconds

Set 9: 1 round
Rest For Run
1 minute
Jog
Jog
30 seconds

Set 10: 8 rounds
Sprint!
Sprint!
30 seconds
Jog
30 seconds

Set 11: 1 round
Rest Next Stretch
Rest Next Stretch
1 minute

Set 12: 1 round
Left Runner's Lunge
Left Runner's Lunge
20 seconds
Right Runner's Lunge
Right Runner's Lunge
20 seconds
Lateral Side-stepping lunges
Lateral Side-stepping lunges
1 minute
Quad Stretches
Quad Stretches
1 minute
Shoulder Stretches
Shoulder Stretches
1 minute


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