40 minutes Bike, Run, or Walk (bike is preferred if possible) 5 minute warm up at a comfortable pace, 1 min sprint, 1 minute comfortable for the full 30 minutes, finish with a 5 minute comfortable cool down.
3x through the following:
Toe Touches x 30
Push ups with a count of 5 on the way down, up quick x 10
Spiderman Lunge x 10 per leg
Chin ups x 5-10 (If you can't do them, jump up and try to come down as slow as possible)
Bicycle Crunches x 20 per leg
Single Leg Hamstring Hip lifts or bridges x 20 per leg
Speed Skaters x 20 per leg
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