Run for 2 minutes
In gym/driveway:
Down and back lateral duck walk
Down and back walking lunges with kick
Down and back leg march
HIIT Legs:
30 seconds on, 30 seconds rest. Repeat 3 times.
Mountain climbers
Cross back lunges
Sumo squats
Split jumps
Squats
Wall leg raises right leg
Wall leg raises left leg
Facing wall side leg raises, right leg
Facing wall side leg raises, left leg
X3
Get water. Stretch hamstrings.
HIIT Abs:
30 seconds on, 30 seconds rest. Repeat 2 times.
Push ups
High plank hold
High plank shoulder taps
High plank jacks
Penguin toe touches
Right crunches
Left crunches
Crunches
Reverse crunches
Bicycles
X2
Run for 2 minutes.
Stretch
Right split 1 minute
Left split 1 minute
45 second bridge
5 right heel stretches
5 left heel stretches
15 single leg deadlift to lib (each leg)
5 scales on-count (5, 6, 7, 8, grab 1, pull 3, clean 7, 8)
5 scorpions on-count (5, 6, 7, 8, grab 1, pull 3, clean 7, 8)