Cardio
Jog/Run
Part 1
20 minutes of Jogging|Walking|Running
Part 2
5 x100 meters sprint
Up to 30 minutes break in between
1. Crunches
Beginner:12|10|12|10
Intermediate:20|30|20|30
Advanced:60|80|60|80
2. Squats
Beginner: 14|16|14|16
Intermediate:18|20|18|20
Advanced:20|30|20|30
3. 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
