I did 4 sets of push-ups 4-6-4-6
2 sets of the following circuit: 10 reps each, mountain climbers, plank jacks, alternate arm/leg raises, donkey kicks, duck walks
5 sets of the following circuit: 5 reps each, criss-cross chest extensions, calf raises, up and down planks
3 sets of the following circuit: high knees 10-10-10, half jacks 6-4-2, side to side lunges 10-8-6, sprinters 12-10-8, leg raises 12-10-8, leg pull-ins 12-10-8
20 min walk to warm-up, 10 min jogging, 10 min at 80%, 5 min 5 to cool down
Sprint circuit:
1. 10 sec sprint, 2 push ups, 4 squats
2. 20 sec sprint, 4 push ups, 6 squats
3. 30 sec sprint, 8 push ups, 10 squats
4. 20 sec sprint, 4 push ups, 6 squats
5. 10 sec sprint, 2 push ups, 4 squats
2 sets of ab circuit: 10 reps of each, russian twists, knee crunches, flutter kicks, bicycle, leg raises, scissor kicks
I've been lazy with my conditioning so I tried to play catch up today.
| 