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Exercises

Set 1: 1 round
Warm Up Jogging
2 minutes

Set 2: 1 round
High-Plank and Knee Draw
High-Plank and Knee Draw
40 seconds
Run
Run
1 minute
Right Side Plank
Right Side Plank
40 seconds
Run
Run
1 minute
Left Side Plank
Left Side Plank
40 seconds
Sprint!
Sprint!
40 seconds
Jog
Jog
1 minute

Set 3: 1 round
Run
Run
1 minute
Jog
Jog
2 minutes
Run
Run
1 minute
V-Sit Crunches
V-Sit Crunches
40 seconds
Sprint!
Sprint!
40 seconds
Rest
Rest
10 seconds

Set 4: 1 round
Run
Run
1 minute
Deep Lunges
Deep Lunges
40 seconds
Jog
Jog
2 minutes
Lying Supermans
Lying Supermans
40 seconds
Sprint!
Sprint!
40 seconds
Jog
Jog
1 minute

Set 5: 1 round
Run
Run
1 minute
Cross Knees to Elbows
Cross Knees to Elbows
40 seconds
Run
Run
1 minute
Ab Choppers
Ab Choppers
40 seconds
Sprint!
Sprint!
30 seconds
Jog
Jog
1 minute

Set 6: 1 round
Run
Run
1 minute
Alternating Side Planks
Alternating Side Planks
40 seconds
Run
Run
1 minute
Right Back Kicks
Right Back Kicks
40 seconds
Sprint!
Sprint!
30 seconds
Jog
Jog
1 minute

Set 7: 1 round
Run
Run
1 minute
Left Back Kicks
Left Back Kicks
40 seconds
Run
Run
1 minute
In and Outs
In and Outs
40 seconds
Sprint!
Sprint!
30 seconds
Jog
Jog
1 minute

Set 8: 1 round
Run
Run
1 minute
Chair Tricep Dips
Chair Tricep Dips
40 seconds
Run
Run
1 minute
Side Squats
Side Squats
40 seconds
Sprint!
Sprint!
30 seconds
Jog
Jog
1 minute

Set 9: 1 round
Cool Down Jogging
Cool Down Jogging
2 minutes

Set 10: 1 round
Runners Lunges
Runners Lunges
1 minute
Quad Stretches
Quad Stretches
1 minute
Hamstring Stretches
Hamstring Stretches
1 minute
Lateral Neck Stretches
Lateral Neck Stretches
1 minute
Tricep Stretches
Tricep Stretches
30 seconds
Shoulder Stretches
Shoulder Stretches
30 seconds


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