After 1.5 minutes of warm-up running, introduce periodically for 18 seconds each: Back- Peddling, Slide & Glide, High Knees, Karaoke and Ski Jumps.
After 2 minutes of warm-up running, begin to back pedal by running backwards for 30 secs.
First, jog across the width of the gym/field, then sprint diagonally across the length at about 85% capacity. Repeat by jogging across the opposite diagonal width of the gym/field, creating an X pattern.
Sit on the ground with your legs crouched towards your chest, feet o the ground, and your back raised so that only your bottom is seated on the oor. Now begin to move your arms from side to side.
Lay on your side with your legs on top of each other. Position your elbow underneath your shoulder and raise your torso o the oor. Raise your upper leg, pause, and lower it. Repeat for the allotted time and then switch to the other side.
Stand with your hands on your hips with your feet hip-width apart. Lunge out to your right with your right leg. Repeat on your left side with your left leg to complete one repetition.
Begin by lying on your side. Using your elbow to support your upper body, lift your hips o the ground and hold in that position for the allotted time. Now switch to your other side, and repeat.
Sit on a chair with your hands on your hips. Lift one foot a few inches o the oor, fully extending the leg. Stand up, keeping your one leg o the oor, then lower your body back down to a sitting position. Pause, and repeat. Then switch legs. NOTE: If no chairs are available, do SIDE LUNGE instead.
Move from side to side, allowing the back foot to cross over the main leg.
Stand with your feet shoulder-width apart. Keep your knees centered over your feet. Slowly bend your knees, lowering your body until you reach a 90-degree angle. Return to start position and repeat.
Stand with your feet together. Raise your arms to chest level and bend them so your palms face down and your fingertips touch. Jump down into a wide squat and reach one hand towards the opposite foot, extending your other arm behind you. Jump back to the start position. Repeat with the opposite arm.
Lie on your back with your knees bent, feet on the floor, and arms at your sides. Curl your upper body forward and bring your shoulder blades just o the floor, lifting your arms out straight. Hold for a second, then slowly lower down to the starting position. Repeat.
Standing with feet hip-width apart, step your right foot forward with only your heel to the floor and toes pointed up. Leaning forward, allow your opposite hand to touch your toes.
Using a stepper/bottom stair, put one foot up on the step and then quickly alternate to the other.
Start in a push up position with arms straight and palms on the floor. With your glut (butt) muscles contracted, lift one leg off sthe ground, keeping it straight, and then return to the start position. Repeat several times with the same leg, and then switch to the other.
Sit on the floor and lift your butt up, supporting your weight with only the palms of your hands and your heels touching the floor. Lift one leg off the ground and then bring it back down. Do repeatedly with the same leg, and then switch to the other leg.
Lay on your side and lift your torso up, supporting your weight with one hand and the side of one foot. Raise your top leg up and down, keeping your glut muscles contracted throughout. Repeat several times, and then switch sides.
Resting your hands on a pole, begin to run in a stationary position. Lift your knees as high as you can.
Stand with feet together. Raise one leg to waist level then jump while switching legs. Repeat.
Lie on your back with your arms at your sides and your palms facing the floor. Bend your knees in a 90 degree angle so that your lower legs are parallel to the floor. Slowly lower one foot to the floor, tap your toe on the floor lightly, and pull your leg back up to the starting position. Repeat with the other leg. Continue alternating sides.
Stand with knees slightly bent. Hold your arms straight out in front of you at chest height with your palms down and thumbs touching. Rapidly dip down into a quarter squat and immediately jump up. Drive your knees up to touch them to the palms of your hands and then return to starting position. Repeat.
Stand with feet close together and squat. Push off both feet evenly then move from side to side as if you are jumping across an imaginary line.
In a push-up position, allow your body to move forward, leaning your head and chest towards the floor then upward in a swooping motion. Return to starting position and repeat.
Stand with your feet hip-width apart. Place your hands on the floor then walk them out until you have reached push-up position. Bring one knee to your elbow, then repeat using the other side.