3 x 1 mile
Walk, jog, or run a mile timed, then walk for jog for recovery for half of the time it took you to run the mile. Repeat until you have completed 3 miles with rest intervals between each mile.
Walking Lunges forward x12 per leg
Walking Lunges Backwards x12 per leg
Side Lunges x 12 per leg
Workout: please do the following 5 x through and add as much weight as is neccessary for you to feel challenged by the last few reps.
Crunches on a ballx 15
Side Plank with hip dip x 10 per side
Drop knees side to side x 15 per side
Sumo Squats x 20
Push Up to Side Plank x 5-10 on each side ( do as many as you need to be challenging)
Step ups on bench or box x 20 per leg
Chin ups x 5-12
Jump Rope x 1 min or Jumping Jacks x 1 min