7/16***Updated***

If this is your first workout, scale it down to 1/2 or 1/4 of the sets and time.

Warm Up

Run for 10 min stretch for 10 min – focus on your legs and core.

Work Out 

80 push-ups and 160 sit-ups. 3 sets of each.

Cool Down

Run for 20 min strach for 20 min.

 

Intervlots

Warm Up

Run for 30 min stretch for 10 min – focus on your legs and hips.

Work Out 

Run for 1 mile or 10 min, then:

  1. Walk for one min.
  2. Jog for one min.
  3. Run for one min.
  4. Sprint for one min.

Repeat this 10-15 times

Cool Down

Stretch for 30 min.