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Exercises

Set 1: 1 round
Jog Slowly Or Walk
Jog Slowly Or Walk
3 minutes

Set 2: 3 rounds
Run
Run
1 minute
Incline Jog on Treadmill
Incline Jog on Treadmill
1 minute
Sprint!
Sprint!
30 seconds
Recovery
Recovery
30 seconds
Squat With Overhead Press
45 seconds
Transition
Transition
30 seconds
Burpee/renegade Row/bicep Curl
45 seconds
Rest
Rest
15 seconds
Tricep Dips
Tricep Dips
45 seconds
Rest
Rest
30 seconds

Set 3: 1 round
Cardio Warm Up
Cardio Warm Up
5 minutes

Set 4: 1 round
Run
Run
1 minute
Incline Run
1 minute
Sprint!
Sprint!
30 seconds
Recovery
Recovery
30 seconds
Plank Walk
30 seconds
Spiderman Push-Ups
Spiderman Push-Ups
30 seconds
Rest
Rest
30 seconds
Bear Crawls
Bear Crawls
30 seconds
Transition
Transition
10 seconds
Spiderman Push-Ups
Spiderman Push-Ups
30 seconds
Rest
Rest
30 seconds
Bear Crawls
Bear Crawls
30 seconds
Spiderman Push-Ups
Spiderman Push-Ups
30 seconds
Transition
Transition
10 seconds
Cool Down Jogging
Cool Down Jogging
2 minutes


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