warm-up:
250m jog
1 min each:
Jump Rope
Dips
Step-ups
Weighted side-dips (obliques)
Plank position with feet on ball. Pull knees to chest.
2x
2-min break
1 min each:
Jumping Jacks
Box Jumps
Step-ups w/high knees
Weighted toe touches
Reverse situp on ball
2x
2-min break
Sprint 30m
5 squats, 5 push-ups
Sprint 30m
6 squats, 6 push-ups
Sprint 30m
7 squats, 7 push-ups
Sprint 30m
8 squats, 8 push-ups
Sprint 30m
9 squats, 9 push-ups
Sprint 30m
10 squats, 10 push-ups
1 min wall sit
Abs (30 sec each):
Russian Twist
Crunches
Deadwood
Plank
Crunches leftside
Crunches rightside
Plank left
Plank right
Flutters
Partner leg throw
Partner sit-ups
Trainer: Courtney
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