Cardio
Jog/Run
Part One
20 Minutes of Jogging/Walking/Running
Part Two
5 X 100 meters sprint
-
Crunches
Beginner:12|10|12|10
Intermediate:20|30|20|30
Advanced:60|80|60|80
-
Squats
Beginner: 14|16|14|16
Intermediate: 18|20|18|20
Advanced: 20|30|20|30
- Push Ups
Beginner: 4|6|4|6
Intermediate: 10|20|10|20
Advanced: 24|28|24|28
Rest Between Sets
Beginner As Long As You Need
Intermediate: Up to 60 Seconds
Advanced: 30 Seconds
