Note: AMRAP means As Many Reps As Possible
GENERAL EXERCISES
Pre-Workout
Start with a 20 minute jog on the treadmill. Go at a slow pace for the first 3 minutes, then increase speed to a moderate pace in order to get your heart rate up. This is a great warm-up.
Stretch
Ideally, you want to stretch post warm-up. Here are some great stretches illustrated below. Be sure to target the body parts that you intend to focus on during the work-out. This is intended to be general.
Leg Work-outs
1. Wall / Box Jumps - Start with a box or wall about 18 inches high (use less if this is too high and more if this is too low). If you are using a wall that seems easy, increase your reps by 10. With feet shoulder width apart, jump using both feet simultaneously onto the box. Your feet should be on the box or wall securely enough to allow you to stand up straight before jumping back down. See clip below.
Reps: 20 or 1 minute (AMRAP)
2. Walking Lunges - Start standing with feet shoulder width apart. Talk a wide step forward with right leg, the left leg will bend with knee touching ground (or nearly touching the ground). The right thigh will be parallel with the ground. Stand and bring left leg forward bending so that thigh is parallel to the ground and right knee is touching the ground. See clip below.
Reps: 30 (each leg) or 2 minutes (AMRAP)
3. Squats - Legs slightly wider than shoulder width apart with heels pressed into the ground drop your butt towards the ground as if sitting in a chair. Your thighs will be parallel to the ground, your weight will be forced towards your heels. See clip below.
Reps: 30 or 1 minute (AMRAP)
4. Rest - Take a 30 second - 1 minute break
Upper body and core
5. Push-ups - See the clip for instructions on push-ups.
Reps: 20 or 30 seconds (AMRAP)
6. Standard Sit-ups - See clip for instructions on sit-ups.
Reps: 30 or 1 minute (AMRAP)
7. Burpess - Start standing, then drop to push-up position with chest touching the ground, then hop up with feet off the ground and do an overhand clap. See clip.
Reps: 20 or 30 secs (AMRAP)
8. Rest - 30 sec to 1 minute rest
9. Repeat - Repeat all previous steps 3 times.
