Warm-Up Stretches:

  • Ankles-Hips-Shoulders
  • Hip Bridge
  • Elbow Push-Ups
  • Bird Dog
  • Frog Squats
  • World’s Greatest Stretch (Hip Flexor)
  • Inchworm
  • Walking High Knees
  • Walking Quads Pulls
  • Cradles
  • High Knees
  • Butt Kicks

Main Workout:

Run- 1.5 miles @ 7mph

3 Rounds:

  • 10 Pull-Ups
  • 20 Sit-Ups
  • 10 Burpees

5 Rounds:

  • :30 front plank
  • :30 side plank (R)
  • :30 side plank (L)
  • 20 mountain climbers, 2 count
  • 20 flutter kicks, 4 count

Sit-Ups to failure

Run- 1.5 miles @ 7mph

Cool-Down w/ foam roller and resistance band:

  • Calf
  • Hamstring
  • IT Band
  • Groin
  • Quadriceps
  • Triceps
  • Back

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