WEEK 12 DAY 4
At-Home Activities

(15 minutes total)

Tabata
:20 work, :10 rest

Jumping jacks – :20
Forward lunges – :20
Plank up downs – :20
Shoulder taps – :20
High knees – :20
Bum kickers – :20
Flutter kicks – :20
Leg lowers – :20

Rest – 2 minutes

Jumping jacks – :20
Forward lunges – :20
Plank up downs – :20
Shoulder taps – :20
High knees – :20
Bum kickers – :20
Flutter kicks – :20
Leg lowers – :20

Rest – 2 minutes

Jumping jacks – :20
Forward lunges – :20
Plank up downs – :20
Shoulder taps – :20
High knees – :20
Bum kickers – :20
Flutter kicks – :20
Leg lowers – :20

Running
(15 minutes total)
Interval Running

Double Doubles
Warm up with 3-5 minutes of easy jogging.

Sprint 20 seconds, rest 10 seconds.
Sprint back to start.

Rest for 3 minutes.

Sprint 20 seconds, rest 10 seconds.
Sprint back to start.

Cool down with 3-5 minutes of easy running.

Videos