Runnin’ and Squattin’

• Warm up: Repeat the following 4 times (i.e. 4 rounds)
  • 1 minute jog/easy run
  • 15 lunges
  • 10 push ups

• Strength portion– 3 rounds
  • 10 dumbell bench press (see images below)
    • (the last to reps should be difficult, so choose weight accordingly )
  • 10 tricep kickbacks (see images below)

• HITT Workout – Runnin’ and Squattin’
  • 25 air squats (no weight)
  • 5 min run (75% max speed)
  • 25 air squats
  • 4 minute run (80% max speed)
  • 25 air squats
  • 3 minute run (85% max speed)
  • 25 air squats
  • 2 minute run (90% max speed)
  • 25 air squats
  • 1 minute run (95% max speed)