WEEK DAY 4
At-Home Activities

(15 minutes total)

Tabata
:20 work, :10 rest

Speed run in place – :20
Jump rope w/o rope – :20
Back lunges – :20
Broad jumps – :20
Side lunges – :20
Sit-ups – :20
Leg holds – :20
Elbow plank – :20

Rest – 2 minutes

Speed run in place – :20
Jump rope w/o rope – :20
Back lunges – :20
Broad jumps – :20
Side lunges – :20
Sit-ups – :20
Leg holds – :20
Elbow plank – :20

Rest – 2 minutes

Speed run in place – :20
Jump rope w/o rope – :20
Back lunges – :20
Broad jumps – :20
Side lunges – :20
Sit-ups – :20
Leg holds – :20
Elbow plank – :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