Stride@Home Week 4 Day 4 + Running

WEEK 4 DAY 4
At-Home Activities
(15 minutes total)
Back lunges – :30
Donkey kicks – :30
Jump rope w/o rope – :30

Rest – 1 minute

Back lunges – :30
Donkey kicks – :30
Jump rope w/o rope – :30

Rest – 1 minute

Sit up jab cross – :30
Speed run in place– :30
Spiderman plank – :30

Rest – 1 minute

Sit up jab cross – :30
Speed run in place– :30
Spiderman plank – :30

Rest – 1 minute

Tuck jumps – :30
Hand release pushup – :30
Burpees – :30

Rest – 1 minute

Tuck jumps – :30
Hand release pushup – :30
Burpees – :30

Deep breaths with arms up and down – 1 minute

Running
(15 minutes total)
Interval Running
Ladder
Warm up with 3-5 minutes of easy jogging.
Sprint 10 seconds, walk back to start.
Sprint 15 seconds, walk back to start.
Sprint 20 seconds, walk back to start.
Sprint 15 seconds, walk back to start.
Sprint 10 seconds, walk back to start.
Cool down with 3-5 minutes of easy running.