Check Out day One, Day Two and Day Three. Also read the work-Out introduction here.
Cardio
Running: 5 Speedwork Drills
2-3 Minute Warm-up
1 Minute hard, 1 minute Easy
2 Minutes Hard then 2 minutes Easy
3 Minutes Hard then 3 Minutes Easy
4 Minutes Hard then 4 minutes easy
Repeat Cycle1-4 minutes 2 times
Cool Down 5 Minutes
1. Jumping Jacks
Beginner : 16|14|12|10|8
Intermediate: 20|18|16|14|12
Advanced: 40|32|24|18|16
2. Cross Body Crunches
Beginner:6|4|6|4|6
Intermediate: 14|10|14|10|14
Advanced: 30|20|30|20
3. Superman
Beginner:5|6|7|8|9|10
Intermediate: 10|12|14|16|18
Advanced:20|24|20|24|20
