Workout One

  • Warm up: Repeat the following 4 times (i.e. 4 rounds)
    • 1 min jog/run
    • 15 air squats (i.e. no weight)
    • 10 sit ups
    • 5 push ups
  • Strength portion– 3 rounds
    • 10 dumbbell rows each arm
    • 10 bench dips
    • 10 push ups
  • HITT Workout – 5 rounds
    • .20 (1/5 mile) run
      • NOTE: from 0 – .10 you should be running at 80% of your max speed (i.e. a fast run). Then from .10-.20 you should be sprinting all out.
    • 10 squat jumps
    • 20 lunges
      • (right leg = 1, left leg =2 etc. etc.)
    • 30 second wall sit
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