20 min easy run/jog/walk on flat surface, & 20 minutes Stairs skipping a step the whole time
Remember to go at your own pace, if you are a beginner, take rest when necessary, but make sure you continue to push yourself harder and to do more than your mind is telling you is possible.
3x through the whole thing with 30 seconds-1 minute rest between full circuits. Make sure you have an appropriate weight in your hands to make the exercise challenging by 10 reps
10 push ups to a side plank (5 per side)
10 Reverse lunges
10 Hamstring ball curls
1 minute jump rope, jumping jacks, or Mountain Climbers
30 seconds-1 minute plank
Remember to exercise caution when exercising. Please select weights that are appropriate to your fitness level. Remember you are participating at your own risk.