Before each workout, you should do a 15min warm-up run. Then 20min stretching.

If you are starting now cut the sets in 1/2.

Monday: Off

Tuesday: Run for 30min. 6 x 60-second sets of Box Jump.

Wednesday: 6 x 60-second sets of Box Jump. 6 x 10 set Push Ups. 6 x 10 set of Dips on the Box.

Thursday: Run for 30min. 6 x 60-second sets of Box Jump.

Friday: 6 sets at 60-second sets of Box Jump. 6 sets of 10 Push-Ups. 6 sets of 10 Dips on the Box. 3 sets of 10 Push-Ups w/ feet on the box. 3 sets of 10 Push-Ups with hands on the Box.

Saturday: 6 x 60-second sets of Box Jump. 6 x 10 set Push Ups. 6 x 10 set of Dips on the Box.

Sunday: Run for 30min. 6 x 60-second sets of Box Jump.