Punch Clock Workouts

Here's a list of our Punch Clock workouts for the Fall Bootcamp:

Punch Clock Workout 1 - Bodyweight Workout

Punch Clock Workout 2 - 12min Challenge

Punch Clock Workout 3 - Ladder Countdowns

Punch Clock Workout 4 - 4x5x30

Punch Clock Workout 5 - 5x5 Strength + 5 x Burpee 21s

Punch Clock Workout 6 - 30/30 Circuit - 6X4

Punch Clock Workout 7 - 3 Supersets + Leg Finisher Challenge

Punch Clock Workout - Week 8

Punch Clock Workout 9 - Balls & Dumbbells

Punch Clock Workout 9 - Balls & Dumbbells

Bootcampers... here is the last workout before our last week together and measurements! We start with a simple warm-up, go into 3 Strength Supersets and then burn it out in the Finisher.



WARM-UP
3mins Skipping
3mins Stair Climbs

WORKOUT
Complete 12 Reps of Each Exercise with as little rest as possible between exercises. Make sure you rest enough though that you keep proper form in all your reps.

SUPERSET 1
a) SB Leg Curls (Want a challenge? Try 1-legged leg curls - 12 Reps/Leg)
b) DB Bentover Rows sitting on SB
COMPLETE 3X

SUPERSET 2
a) Curtsy Lunges (12 Reps/Leg)
b) Pushups
COMPLETE 3X

SUPERSET 3
a) DB Squat Thrusts (Squat & Press DB Overhead)
b) SB Knee Tucks (Walk yourself out on the ball further for a bigger challenge)
COMPLETE 3X

FINISHER!
Do Each Exercise for 16 Reps
a) Prisoner Jump Squats
b) Mountain Climbers (Right + Left Leg = 1 Rep)
c) REST 20sec
COMPLETE 3X

Let us know how you feel! Enjoy...

Punch Clock Workout 7 - 3 Supersets + Leg Finisher Challenge

Alright bootcampers, here's your assignment this week: 3 Supersets plus a beautiful finisher... get 'er done! Let us know how long it took for you get the finisher completed -- leave a comment below!



WARM-UP
10 Jumping Jacks
10 High Knees
10 Butt Kicks
10 Left Foot Hops
10 Right Foot Hops
10 Prisoner Squats
10 Left Leg Swings
10 Right Leg Swings
10 Mountain Climbers
10 Pushups
COMPLETE 3X

WORKOUT

SUPERSET 1
Do 10 Reps For Each Exercise
a) Bulgarian Split Squats (Left) with a DB Press Overhead when leg is lowered
b) Bulgarian Split Squats (Right) w/ DB Press Overhead
c) DB Squat & Side Raise
COMPLETE 3X

SUPERSET 2
Do 10 Reps For Each Exercise
a) DB Pec Flies on SB
b) Holding ends of DB in hands, roll shoulder to right then left (10 Reps/Side)
COMPLETE 3X

SUPERSET 3
Do 10 Reps For Each Exercise
a) Pushup into DB Renegade Row (Plank Row) - 10 Reps/Arm (20 Pushups)
b) SB Leg Curl
c) Superman on SB holding one DB in hands
COMPLETE 3X

FINISHER - Get them done as quick as you can
12 Prisoner Squats
12 Jump Squats
12 Alt. Lunges
12 Jump Lunges
COMPLETE 2X

Punch Clock Workout 6 - 30/30 Circuit - 6X4

For the Week 6 Punch Clock workout you have will complete 4 ROUNDS of 6 exercises. You'll perform each exercise for 30 seconds then rest for 30 seconds. You'll be going at this for 24 minutes straight with the only rest being the 30 seconds between each exercise. The longer of amount of rest (equal to your work set), will allow you to push yourself harder during the work portion.

Here we go... let us know how you do below in the comments section.

WARM-UP
20 Jumping Jacks
20 Mountain Climbers
20 High Knees
COMPLETE 3X

WORKOUT
30 seconds / exercise | 30 seconds rest between exercises
Complete the circuit 4X in total.

1) Stability Ball (SB) See Saw (in plank position rocking back & forth on your elbows)
2) Jump Rope (if you don't have a rope, jump even faster and simulate that you have one)
3) Renegade Rows w/ (Dumbbell) DB (Plank Rows & alternating rowing up the DBs for each arm)
4) Squat & Press the DBs overhead
5) Pushups
6) Fast Side Shuffles w/ end Touchdowns (about the length of a parking lot space or car)
COMPLETE 4X

STRETCH

Punch Clock Workout 5 - 5x5 Strength + 5 x Burpee 21s

For the long weekend, you're doing 5 Rounds of 5 exercises for strength + 5 Rounds of Burpee 21s to Finish it off.

WARM-UP

20 High Knees

20 Mountain Climbers

20 Butt Kicks

20 Mountain Climbers

20 Jumping Jacks

20 Mountain Climbers

20 Pogo Hops

WORKOUT - Only Rest 10sec between exercises

15 Reps - Squat and DB Press Overhead

15 Reps - Pushups

15 Reps - Left Side Bulgarian Split Squat Holding DB (back right leg is elevated)

15 Reps - Right Side Bulgarian Split Squat Holding DB (back left leg is elevated)

30sec - Plank with Elbows on SB

REST 30sec before repeating

COMPLETE 5X

FINISHER - Do the round with no breaks between exercises and at high intensity then rest 40sec before completing again

7 Reps - Thrusters

7 Reps - Jump Squats

7 Reps - Burpees

REST 40sec

COMPLETE 5X

STRETCH

GO FOR A 10-15minute WALK AND ENJOY THE OUTDOORS!

Punch Clock Workout 4 - 4x5x30

It's Week 4 bootcampers! This is a full-body interval workout that you will do for 4 rounds! The total workout from warm-up to finisher should only take 22minutes max. Give it your all.

You will need a timer and your yoga mat, stability ball (SB) & dumbbells (DB) for the workout.

WARM-UP (with Stability Ball)
Hold SB with straight arms out in front and give 30 High Knees with knees touching ball
Hold SB Overhead and throw down 10 Squats
Roll out over SB and give 10 Knee Tucks
COMPLETE WARM-UP 2X

WORKOUT
You will do this circuit for 4 rounds in total. Do as many Reps as Possible in the 30secs then give yourself 10sec rest in between exercises. When you are done the entire round, give yourself 30sec rest before repeating. If you do not have a stopwatch, you can use this online timer: http://www.online-stopwatch.com/full-screen-interval-timer/?c=bfwj3sqt7q

30sec - Alternating Jump Lunges (0:30)
10sec REST (0:40)
30sec - Close Grip (Hands Together) Push-Ups (1:10)
10sec REST (1:20)
30sec - Burpees (1:50)
10sec REST (2:00)
30sec - Normal Grip Push-Ups (2:30)
10sec REST (2:40)
30sec - Bentover DB Lateral Shoulder Raises (3:10)
30sec (3:40) REST IN BETWEEN ROUNDS
COMPLETE CIRCUIT 4X

FINISHER
A nice 5min RUN then STRETCH & DONE!

POST YOUR COMMENTS BELOW ON HOW YOU FELT!!!

Punch Clock Workout 3 - Ladder Countdowns

Alright Bootcampers, for week 3, we have a challenging yet simple workout for you. After your warm-up, there are 2 supersets for you to tackle. For each superset you will be starting with 12 reps of each exercise. With minimal rest (10sec or so), workout yourself down from 12 reps to 1 rep. After this, finish your workout with interval running. Post up the amount of time it took you to do both supersets.

WARM-UP
20 Seal Jacks
10 Side Lunges/Leg
20sec Plank
20sec Left Side Plank
20sec Right Side Plank
15 Single Leg Hops/Leg
10 Side-to-Side Jumps
20 Jumping Jacks
COMPLETE 2X

WORKOUT
Countdown Ladder Workout

Complete the 2 exercises in the circuit for the required amount of reps each round. Rest as little as possible in between exercises. Once you get to 1 Rep, move onto the next circuit. Time how long it takes you to get through the workout and post below.

For example, 12-11-10- …. -1 means you do 12 Reps for each exercise, then 11 Reps the next time through. Work yourself down to 1 Rep.

LADDER CIRCUIT 1
Rep Ladder: 12-11-10-9-8-7-6-5-4-3-2-1
Exercise A) Pushups
Exercise B) Alt. Lunges with DB Shoulder Press

LADDER CIRCUIT 2
Rep Ladder: 12-11-10-9-8-7-6-5-4-3-2-1
Exercise A) Mountain Climbers
Exercise B) Jump Squats

RUNNING INTERVAL FINISHER
Keep working on our running for assessments. Same intervals as last week:
2mins EASY run (30% Perceived Rate of Exertion - PRE)
Do 6 Rounds of 40sec HARD (80% PRE) following by 40sec EASY (30%)
5mins EASY run

REMEMBER TO POST YOUR LADDER WORKOUT TIME BELOW WITH YOUR NAME!

Punch Clock Workout 2 - 12min Challenge

Alright, it's the end of Week 2 and here's what needs to get done this weekend! We are doing a 12min. Challenge! Once you get done the workout, post in the comments section the # of rounds you were able to get in of the 5 exercises. Have fun...

WARM-UP
20 High Knees
20 Butt Kicks
20 Jumping Jacks
10 Prisoner Squats
20sec Plank Hold
20 Alternating Superman Lunges
8 Pushups
COMPLETE 2X

12MIN CHALLENGE WORKOUT
How Many Rounds Can You Do in 12min?
REPEAT ENTIRE SEQUENCE OF EXERCISES FOR 12 MIN.
IN THE COMMENTS, POST HOW MANY ROUNDS YOU DID AND YOUR NAME! HAVE FUN!

1) 10 Reps - Squats holding our Dumbbells (DBs) at your Shoulders
(Try and bring yourself to parallel with the weight in your heels and not your toes)

2) 10 Reps - Overhead DB Press
(Start your DBs at your shoulder and drive them straight overhead - nice and controlled both up and down)

3) 20 Reps - Mountain Climbers
(Make sure you are in a strong plank position with your hands on the ground and drive your knees up to your elbows)

4) 10 Reps - Bentover DB Row
(Hinge at the waist, keep your back flat, drive your elbows straight back)

5) 10 Reps - Burpees

INTERVAL FINISHER (15mins)
Like last week, we will get outside for a run with a few more intervals for a little longer:

2mins EASY run (30%-40%)
Do 6 Rounds of 40sec HARD (80%) followed by 40sec EASY
5 mins. EASY run

Punch Clock Workout 1 - Bodyweight Workout

We're in for an amazing Summer, bootcampers! Get ready for Week 1's PUNCH CLOCK WORKOUT! You're going to be incorporating a few exercises that we covered in this week's classes. It is a Full Bodyweight Circuit. You'll do a Warm-up Circuit, a Strength Circuit and finish with an Interval Workout.

Here's a video explaining the exercises. Below the video is everything detailed for you. After you complete the workout, post your comments and how you felt after. If you want to make this more challenging, remove the rest periods in between the exercises.

WARM-UP
20 High Knees
20 Butt Kicks
20 Jumping Jacks
10 Prisoner Squats
20sec Plank Hold
8 Pushups
COMPLETE 2X

SUPERSET 1
1A) 20 Reps - Bodyweight Squats | 15sec REST
1B) 12-15 Reps – Pushups | 30sec REST
COMPLETE 3X

SUPERSET 2
2A) 15 Reps – Superman | 15sec REST
(lying on stomach with arms straight out in front of you with thumbs pointed up, lifting arms straight up and down)
2B) 20 Reps/leg – Mountain Climber | 30sec REST
COMPLETE 3X

SUPERSET 3
3A) 15 Reps/leg – Stationary Lunges | 15sec REST
(do all reps on one leg first, then the other leg)
3B) Side Plank hold for 20sec each side | no REST
COMPLETE 3X

INTERVAL FINISH
After you have completed the above bodyweight strength circuit, you are going to do intervals for 10 mins.

HARD means you push yourself to 70% perceived exertion.
EASY means you drop yourself to 30% perceived exertion.

Get yourself outside an go for a run and run in the following scheme:
2 mins. EASY
Do 5 Rounds of 30sec HARD followed by 30sec EASY.
3 mins. EASY

Punch Clock Workout - Week 10

Okay, so we are at the end of our 10 Weeks! We saw some HUGE strength gains and a wack load of inches off everyone's body. Way to go you guys... great work!

So, to finish off your last Punch Clock workout, we are going to revisit the workout that we got the most noise about :) Week 3's Ladder Countdown workout. Here's the link:

http://iluvthisbootcamp.blogspot.com/2011/04/punch-clock-workout-week-3.html

After 10 Weeks of training, let's see if you can get this done and hopefully beat your old score.

Get to work & leave a comment below here on your time to complete the 2 circuits.

Punch Clock Workout - Week 9

Bootcampers... here is the last workout before our last week together and measurements! We start with a simple warm-up, go into 3 Strength Supersets and then burn it out in the Finisher.

WARM-UP
3mins Skipping
3mins Stair Climbs

WORKOUT
Complete 12 Reps of Each Exercise with as little rest as possible between exercises. Make sure you rest enough though that you keep proper form in all your reps.

SUPERSET 1
a) SB Leg Curls (Want a challenge? Try 1-legged leg curls - 12 Reps/Leg)
b) DB Bentover Rows sitting on SB
COMPLETE 3X

SUPERSET 2
a) Curtsy Lunges (12 Reps/Leg)
b) Pushups
COMPLETE 3X

SUPERSET 3
a) DB Squat Thrusts (Squat & Press DB Overhead)
b) SB Knee Tucks (Walk yourself out on the ball further for a bigger challenge)
COMPLETE 3X

FINISHER!
Do Each Exercise for 16 Reps
a) Prisoner Jump Squats
b) Mountain Climbers (Right + Left Leg = 1 Rep)
c) REST 20sec
COMPLETE 3X

Let us know how you feel! Enjoy...

Punch Clock Workout - Week 8

Way to go on your Fitness Assessments this week! You guys rocked it. Now for the weekend Punch Clock workout. For this workout, we focus on minimal rest between exercises. We have 2 Supersets + a Finisher... get to work!

WARM-UP
20 High Knees
10 Prisoner Squats
20 Jumping Jacks
10 3D Lunges/side (Front Lunge / Side Lunge / Reverse Lunge)
20 Mountain Climbers
10 Divebombers
COMPLETE 2X

SUPERSET 1
Do 8 Reps For Each Exercise with only 10sec REST in between
a) DB Burpees (Hold DB in Hand)
b) DB Squat & Press Overhead
COMPLETE 4X

SUPERSET 2
Do 8 Reps For Each Exercise with only 10sec REST in between
a) Close Grip Pushups
b) Squat Jumps
c) DB Renegade Rows (Plank Rows) - 8/side (extra challenge, throw a pushup in between each row)
d) Alt. Jump Lunges - 8/side
COMPLETE 3X

FINISHER
Only 10sec REST in between
a) 50 Turns - Fast Jump Rope (simulate rope if you do not have one)
b) 8 Burpees
c) 16/side Mountain Climbers
COMPLETE 4X

Punch Clock Workout - Week 7

Well the long weekend is here! If you are not joining us on Saturday morning, here is your assignment: 3 Supersets plus a beautiful finisher... get 'er done! Let me know how long it took for you get the finisher completed -- leave a comment below!

WARM-UP
10 Jumping Jacks
10 High Knees
10 Butt Kicks
10 Left Foot Hops
10 Right Foot Hops
10 Prisoner Squats
10 Left Leg Swings
10 Right Leg Swings
10 Mountain Climbers
10 Pushups
COMPLETE 3X

WORKOUT

SUPERSET 1
Do 10 Reps For Each Exercise
a) Bulgarian Split Squats (Left) with a DB Press Overhead when leg is lowered
b) Bulgarian Split Squats (Right) w/ DB Press Overhead
c) DB Squat & Press
COMPLETE 3X

SUPERSET 2
Do 10 Reps For Each Exercise
a) DB Pec Flies on SB
b) Holding ends of DB in hands, roll shoulder to right then left (10 Reps/Side)
COMPLETE 3X

SUPERSET 3
Do 10 Reps For Each Exercise
a) Pushup into DB Renegade Row (Plank Row) - 10 Reps/Arm (20 Pushups)
b) SB Leg Curl
c) Superman on SB holding one DB in hands
COMPLETE 3X

FINISHER - Get them done as quick as you can
12 Prisoner Squats
12 Jump Squats
12 Alt. Lunges
12 Jump Lunges
COMPLETE 2X

Punch Clock Workout - Week 6

For the Week 6 Punch Clock workout you have will complete 4 ROUNDS of 6 exercises. You'll perform each exercise for 30 seconds then rest for 30 seconds. You will basically be going at this for 24minutes straight with the only rest being the 30 seconds between each exercise. The longer of amount of rest (equal to your work set), will allow you to push yourself harder during the work portion.

Here we go... let us know how you do below in the comments section.

Also, if you haven't done it already, follow us on Facebook at http://www.facebook.com/iluvthis and on Twitter at http://www.twitter.com/jqfitness.

WARM-UP
20 Jumping Jacks
20 Mountain Climbers
20 High Knees
COMPLETE 3X

WORKOUT
30 seconds / exercise | 30 seconds rest between exercises
Complete the circuit 4X in total.

1) Stability Ball (SB) See Saw (in plank position rocking back & forth on your elbows)
2) Jump Rope (if you don't have a rope, jump even faster and simulate that you have one)
3) Renegade Rows w/ (Dumbbell) DB (Plank Rows & alternating rowing up the DBs for each arm)
4) Squat & Press the DBs overhead
5) Pushups
6) Fast Side Shuffles w/ end Touchdowns (about the length of a parking lot space or car)
COMPLETE 4X

STRETCH

Punch Clock Workout - Week 5

Bootcampers, it looks like the nice weather is finally upon us. If you are not joining us for our 9AM Saturday workout, get outside into your backyard and get some work done below. Week 5 puts us through 5 Rounds of a Strength Circuit then a 5 Round Bodyweight Interval Circuit for fat burning! Afterwards, get a 10-15min walk in to keep moving and enjoy the fresh air. For a challenge, time how long the STRENGTH + INVERVAL FINISHER took you and leave a comment below.

WARM-UP
20 High Knees
20 Mountain Climbers
20 Butt Kicks
20 Mountain Climbers
20 Jumping Jacks
20 Mountain Climbers
20 Pogo Hops

WORKOUT - Only Rest 10sec between exercises
15 Reps - Squat and DB Press Overhead
15 Reps - Pushups
15 Reps - Left Side Bulgarian Split Squat Holding DB (back right leg is elevated)
15 Reps - Right Side Bulgarian Split Squat Holding DB (back left leg is elevated)
30sec - Plank with Elbows on SB
REST 30sec before repeating
COMPLETE 5X

FINISHER - Do the round with no breaks between exercises and at high intensity then rest 40sec before completing again
7 Reps - Thrusters
7 Reps - Jump Squats
7 Reps - Burpees
REST 40sec
COMPLETE 5X

STRETCH

GO FOR A 10-15minute WALK AND ENJOY THE OUTDOORS!

Punch Clock Workout - Week 4

It's Week 4 bootcampers! This is a full-body interval workout that you will do for 4 rounds! The total workout from warm-up to finisher should only take 22minutes max. Give it your all.

You will need a timer and your yoga mat, stability ball (SB) & dumbbells (DB) for the workout.

WARM-UP (with Stability Ball)
Hold SB with straight arms out in front and give 30 High Knees with knees touching ball
Hold SB Overhead and throw down 10 Squats
Roll out over SB and give 10 Knee Tucks
COMPLETE WARM-UP 2X

WORKOUT
You will do this circuit for 4 rounds in total. Do as many Reps as Possible in the 30secs then give yourself 10sec rest in between exercises. When you are done the entire round, give yourself 30sec rest before repeating. If you do not have a stopwatch, you can use this online timer: http://www.online-stopwatch.com/full-screen-interval-timer/?c=bfwj3sqt7q

30sec - Alternating Jump Lunges (0:30)
10sec REST (0:40)
30sec - Close Grip (Hands Together) Push-Ups (1:10)
10sec REST (1:20)
30sec - Burpees (1:50)
10sec REST (2:00)
30sec - Normal Grip Push-Ups (2:30)
10sec REST (2:40)
30sec - Bentover DB Lateral Shoulder Raises (3:10) (need a demo?)
30sec (3:40) REST IN BETWEEN ROUNDS
COMPLETE CIRCUIT 4X

FINISHER
A nice 5min RUN then STRETCH & DONE!

POST YOUR COMMENTS BELOW ON HOW YOU FELT!!!

Punch Clock Workout - Week 3

It's Easter Long Weekend! If you are not coming on Saturday morning, get this workout to somewhat offset your big feast:

WARM-UP
20 Seal Jacks
(like Jumping Jacks but arms out at a T position and clapping hands in front of chest)
10 Side Lunges/Leg
20sec Plank
20sec Left Side Plank
20sec Right Side Plank
15 Single Leg Hops/Leg
10 Side-to-Side Jumps
20 Jumping Jacks
COMPLETE 2X

WORKOUT
Countdown Ladder Workout
Complete the 2 exercises in the circuit for the required amount of reps each round. Rest as little as possible in between exercises. Once you get to 1 Rep, move onto the next circuit. Time how long it takes you to get through the workout and post below.

For example, 15-14-13- …. -1 means you do 15 Reps for each exercise, then 14 Reps the next time through. Work yourself down to 1 Rep.

LADDER CIRCUIT 1
Rep Ladder: 15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Exercise A) Pushups
Exercise B) Alt. Lunges with DB Shoulder Press (need a demo?)

LADDER CIRCUIT 2
Rep Ladder: 15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Exercise A) Mountain Climbers
Exercise B) Jump Squats

RUNNING INTERVAL FINISHER
Kees working on our running for assessments. Same intervals as last week:

2mins EASY run (30% Perceived Rate of Exertion - PRE)
Do 6 Rounds of 40sec HARD (80% PRE) following by 40sec EASY (30%)
5mins EASY run

REMEMBER TO POST YOUR LADDER WORKOUT TIME BELOW WITH YOUR NAME!

Punch Clock Workout - Week 2

Alright bootcampers, the end of Week 2 is here and for those of you not joining us for our killer Saturday morning session, this is what needs to get done this weekend! This week, we incorporate a 12min Challenge! Once you get done the workout, post in the comments section the # of rounds you were able to get in of the 5 exercises. Leave your name so I know who you are :) Have fun...

WARM-UP
20 High Knees
20 Butt Kicks
20 Jumping Jacks
10 Prisoner Squats
20sec Plank Hold
20 Alternating Superman Lunges
8 Pushups
COMPLETE 2X

12MIN CHALLENGE WORKOUT
How Many Rounds Can You Do in 12min?
REPEAT ENTIRE SEQUENCE OF EXERCISES FOR 12 MIN.
IN THE COMMENTS, POST HOW MANY ROUNDS YOU DID AND YOUR NAME! HAVE FUN!

1) 10 Reps - Squats holding our Dumbbells (DBs) at your Shoulders
(Try and bring yourself to parallel with the weight in your heels and not your toes)

2) 10 Reps - Overhead DB Press
(Start your DBs at your shoulder and drive them straight overhead - nice and controlled both up and down)

3) 20 Reps - Mountain Climbers
(Make sure you are in a strong plank position with your hands on the ground and drive your knees up to your elbows)

4) 10 Reps - Bentover DB Row
(Hinge at the waist, keep your back flat, drive your elbows straight back)

5) 10 Reps - Burpees

INTERVAL FINISHER (15mins)
Like last week, we will get outside for a run with a few more intervals for a little longer:

2mins EASY run (30%)
Do 6 Rounds of 40sec HARD (80%) followed by 40sec EASY
5 mins. EASY run

Punch Clock Workout - Week 1

Alright bootcampers, for Week 1's PUNCH CLOCK Workout, you are going to be incorporating a few exercises that we covered in this week's classes. It is a Bodyweight Circuit. You will do a Warm-up Circuit, a Strength Circuit and finish with an Interval Workout.

After you get your workout in, post your comments and how you felt after. If you want to make this more challenging, remove the rest periods in between the exercises.

WARM-UP
20 High Knees
20 Butt Kicks
20 Jumping Jacks
10 Prisoner Squats
20sec Plank Hold
8 Pushups
COMPLETE 2X

SUPERSET 1
1A) 20 Reps - Bodyweight Squats | 15sec REST
1B) 12-15 Reps – Pushups | 30sec REST
COMPLETE 3X

SUPERSET 2
2A) 15 Reps – Superman | 15sec REST
(lying on stomach with arms straight out in front of you with thumbs pointed up, lifting arms straight up and down)
2B) 20 Reps/leg – Mountain Climber | 30sec REST
COMPLETE 3X

SUPERSET 3
3A) 15 Reps/leg – Stationary Lunges | 15sec REST
(do all reps on one leg first, then the other leg)
3B) Side Plank hold for 20sec each side | no REST
COMPLETE 3X

INTERVAL FINISH
After you have completed the above bodyweight strength circuit, you are going to do intervals for 10 mins.

HARD means you push yourself to 80% perceived exertion. EASY means you drop yourself to 30% perceived exertion.

Get yourself outside an go for a run and run in the following scheme:
2 mins. EASY
Do 5 Rounds of 30sec HARD followed by 30sec EASY.
3 mins. EASY