In the shape of a square that is about 20 yards x 20 yards repeat the following for 2 minutes
- Jog
- Side shuffle right
- Jog backwards
- Side shuffle left
Main workout
- 10 sprints up the bleachers - Walk slowly back to the bottom and stop for 10 seconds before going back up so that you are sure to get a sprint instead of a jog
- Jog one lap around the track
- 20 push-ups
- 20 squats
- 20 lunges - 10 on each leg
- 100 leg flutters - Lay on your back and flutter your legs up and down about six inches off the ground
Abs
1 minute of each of the following
- Superman - Lay on your stomach and raise your arms and legs off the ground as if you were flying like superman
- Continue to lay on your stomach and raise your left arm and right leg while keeping the others on the ground. Then switch. Keep switching for the duration.
- Plank
- Straight leg raises
- Bicycle
- Tick Tocks - Raise your legs straight up in the air and lower them from the right side, back up and then to the left side. We did this one for 2 minutes.
Stats
Duration - 59:26
Calories - 467
Average HR - 141
Max HR - 200
Fat Burn - 18:22
Fitness - 40:54
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