WEEK 13 DAY 4
At-Home Activities

(15 minutes total)

Tabata
:20 work, :10 rest

180 jumps – :20
Lunge switchers – :20
Inchworms – :20
Burpees – :20
Side plank left – :20
Side plank right – :20
Floor to ceiling jumps – :20
Squat jumps – :20

Rest – 2 minutes

180 jumps – :20
Lunge switchers – :20
Inchworms – :20
Burpees – :20
Side plank left – :20
Side plank right – :20
Floor to ceiling jumps – :20
Squat jumps – :20

Rest – 2 minutes

180 jumps – :20
Lunge switchers – :20
Inchworms – :20
Burpees – :20
Side plank left – :20
Side plank right – :20
Floor to ceiling jumps – :20
Squat jumps – :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