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Description

Sprint intervals, starting off with a fast walk into a light jog while working in knee raises and butt kicks. Once warmed up 4 sets 45 second sprints ( moderate-to- intense pace) followed by 1min 30sec fast walk pace to bring down the heart rate just to ramp it up again.


Exercises

Set 1: 1 round
Jogging
Effort: Light
Jogging
2 minutes
Traveling High Knees
Effort: Light
Traveling High Knees
30 seconds
Traveling Butt Kicks
Effort: Light
Traveling Butt Kicks
30 seconds
Jogging
Effort: Light
Jogging
2 minutes

Set 2: 1 round
Sprint
Effort: Very Hard
Sprint
45 seconds
Walk Briskly
Effort: Moderate
Walk Briskly
1 min 30 secs

Set 3: 1 round
Sprint
Effort: Very Hard
Sprint
45 seconds
Walk Briskly
Effort: Moderate
Walk Briskly
1 min 30 secs

Set 4: 1 round
Sprint
Effort: Very Hard
Sprint
45 seconds
Walk Briskly
Effort: Moderate
Walk Briskly
1 min 30 secs

Set 5: 1 round
Sprint
Effort: Very Hard
Sprint
45 seconds
Walk Briskly
Effort: Moderate
Walk Briskly
1 min 30 secs

Set 6: 1 round
Jogging
Effort: Light
Jogging
2 minutes
Traveling High Knees
Effort: Light
Traveling High Knees
30 seconds
Traveling Butt Kicks
Effort: Light
Traveling Butt Kicks
30 seconds
Jogging
Effort: Light
Jogging
2 minutes

Set 7: 1 round
Cool-Down Walk
Effort: Light
Cool-Down Walk
5 minutes
Rest
Rest
1 minute


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