Drill Sergeant (30 min)
Light Jog (2 min)
Recover (1 min)
- Relax, breathe, and drink.
Walking Lunges (2min)
- Stand with your feet hip-width apart
- Step your right foot forward and lower at the hips, bending both legs. Bring the left leg forward and then repeat starting with your left leg
Plank (30 sec)
- Start in a pushup position with your hands under your shoulders. Hold this position while keeping your abs tight and weight over your shoulders the whole time
Side Plank (1 min)
- Lie on your side with your legs straight and stacked on top of each other.
- Using your elbow for support, lift your body, hips, and upper thighs off the floor and hold. Make sure to keep your abs tight.
- Switch sides 30 seconds in.
Recover (30 sec)
High knee runs (2 min) (Running in place while bringing your knees high)
- Stand with your arms by your sides.
- Raise one knee up and forward, swinging the opposite arm.
- Bring the foot back down while simultaneously raising the other knee and swinging the other arm.
Modified Burpee (1min)
- Start in a pushup position with both hands below your chest.
- Bring your right foot towards towards your right hand.
- Bring your left foot forward to your left arm while keeping your hips low and chest up. (Sort of frog position)
- Stand up
- Squat back down so your hand are on the floor again
- Step your feet back one at a time, and the repeat.
Kick Downs (30 sec)
- Lie on your back with your legs straight up in the air so your body forms a 90 degree angle.
- Bring your legs down while keeping them straight as close you can to the ground
- Bring your legs back up to the starting position and repeat.
Plank (30 sec)
- Start in a pushup position with your hands under your shoulders. Hold this position while keeping your abs tight and weight over your shoulders the whole time
Recover (1 min)
Repeat exercises 3-11 2 more times.