Warm up: -

1. Running on the spot for 2 mins, punching up or out in the air. Repeat this twice with a 30 second break between each set.
2. 15 push ups from knees, 20 star jumps and 15 squats (make sure your knees do not go past your toes, it’s as if you are sitting down). You should be nice and warm now.

Exercises

1. Grab the white/yellow pages or something around this weight and lunge backwards on one leg 10 times, each time coming back into your starting position, then swap legs and repeat.
2. Hold the plank/bridge position for 30 seconds. (Make sure your back remains straight!)
3. 5 sprints up your stairs or driveway (if neither available then sprint along your foot path, run past approx 5 houses).

Repeat this whole set 5 times with a 1 minute break in between sets.

Cool down: -

1. 1 set of running on the spot again for 2 mins.
2. Second set just walking on the spot, punching out as you did for your warm up. With 30 seconds break.

5 mins of stretching and then have a cup of green tea and you are done.

Warm up :-

1. Running on the spot for 2 mins, with 15 seconds intervals of knees up as high as you can get them, then knees down running normally. Repeat this twice with a 30 second break between each set.
2. 20 pushups from knees, 25 star jumps and 20 squats (make sure your knees do not go past your toes, it’s as if you are sitting down). You should be nice and warm now.

Exercises

1. Pyramid burpees & sprints – It is best to do this in your back yard or along your hallway if you have enough room. How to do a burpee… start off in a squat position with hands on the floor in front of you then kick your feet back into a pushup position (off your feet not knees) and then jump into the air.

• 6 x burpees
• 6 x sprints
• 4 x burpees
• 4 x sprints
• 2 x burpees
• 2 x sprints and then

pyramid back up

• 2 x burpees
• 2 x sprints
• 4 x burpees
• 4 x sprints
• 6 x burpees
• 6 x sprints

2.   20 x leg raises. Lying on the floor with your legs stretched out in front of you, feet together, raise your legs together into the air and then drop back down into the starting position. You should feel this in your abs and sometimes your legs.

Repeat this whole set 3 times with a 1 minute break in between sets.
Cool down: -

1. 1 set of running on the spot again for 2 mins, without the 15 sec intervals or knees up.
2. Second set just walking on the spot, punching out. With 30 seconds break.

5 mins of stretching and then have a cup of green tea and you are done

Warm up:-

1. 3-5 min walk around the block/back yard/house
2. 25 pushups from knees, 30 star jumps and 25 squats (make sure your knees do not go past your toes, it’s as if you are sitting down). You should be nice and warm now.

Exercises:-
1 minute burnouts (as many of the below as you can in a minute)
Set 1

1. Jumping over a piece of string/rope/tape measure – feet together and jump from side to side over what you have used as a line.
2. 1 squat, 1 pushup, 1 star jump in this order.
3. Crunches – lying in sit up position, lift your shoulders of the ground and tense your stomach. Do not sit all the way up, you only need to pulse your abs.

Have a 1 minute rest

Set 2

Hold the pushup position from toes.

Raise above your head a weight of some kind i.e. phone book and jog on the spot with knees nice and high.

Run on the spot on your toes as fast as you can with your feet outside your shoulders.

Cool down:-

• 3 min walk around the block/back yard/house
• 5 mins of stretching and then have a cup of green tea and you are done