Cardio: Find a park, grassy area, turf field, or dirt path where you can sprint about 50-75 meters. Sprint 50-75m and then jog back nice and easy, as soon as you return to your starting spot, sprint again until you have completed 5 if you are a beginner and 10 if you are more advanced. Rest for 3 minutes and then doa second set.
Strength: 3 times through the following with weight enough to challenge you
Curtsey Lunges x 12 per leg
Hamstring Ball Curls, toes pointed in x20
Reverse Lunges x 12 per leg
Hamstring Ball Curls, heels together x 20
Step Ups x 12 per leg
Hamstring Ball Curls, feet in neutral position x20
Bicycle Crunches x 30 per leg
Elbows to knees with a kick out x 20
Toe Touches x 30
Side Plank x 30 secs per side
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