WEEK 1 WORKOUT DAY 4
At-Home Activities (15 minutes total)
Mountain climbers – 30 seconds
Back lunges with knee ups – 30 seconds
Pop squats – 30 seconds
Rest – 1 minute
Mountain climbers – 30 seconds
Back lunges with knee ups – 30 seconds
Pop squats – 30 seconds
Rest – 1 minute
Videos
Squat knee ups – 30 seconds
Floor to ceiling jumps – 30 seconds
Jump rope without rope – 30 seconds
Rest – 1 minute
Squat knee ups – 30 seconds
Floor to ceiling jumps – 30 seconds
Jump rope without rope – 30 seconds
Rest – 1 minute
Sit up jab cross – 30 seconds
Plank with hip twists – 30 seconds
Cross body mountain climbers – 30 seconds
Rest – 1 minute
Sit up jab cross – 30 seconds
Plank with hip twists – 30 seconds
Cross body mountain climbers – 30 seconds
Deep breaths with arms up and down – 1 minute
Running (15 minutes total)
Interval Running
Double Up
Warm up with 3-5 minutes of easy jogging.
Sprint 5 seconds, walk back to start.
Sprint 5 seconds, walk back to start.
Sprint 10 seconds, walk back to start.
Sprint 10 seconds, walk back to start.
Sprint 15 seconds, walk back to start.
Sprint 15 seconds, walk back to start.
Cool down with 3-5 minutes of easy running.