Equipment Needed: A stopwatch and a Mat
Time: 45-60 minutes
Warm-up: (5-10 minutes)
Running-Cardio Training:
Interval Training 30 minutes: bring a watch with you that keeps seconds. Run at a fast pace for 1:30 (minute and a half) and recover (slow jog/very fast walk) 1 min. Keep repeating this until you complete the 30 minutes. The time will go by faster than you think because you will be watching the clock. Do the best that you can! Cool down and stretch well when you are finished.
Core Work:
60 seconds Jackknife (30 sec on each side)
50 Basic Crunches (for speed)
40 Supermans
35 Scissor Kicks
30 Sec Left Side Plank
25 Reverse Crunches
20 Second Regular Plank
25 Crunches Legs Up (as straight as you can make them)
30 Sec right Side Plank
35 Second Flutter Kicks
40 Bicycle Crunches
50 Big Supermans (on belly arms and legs up and wide)
60 seconds alternating 1 Leg Tuck Kick Outs
Cool Down & Stretch: (5-10 minutes)
Photo Credit: Canva - skeeze--272447 from Pixabay