Warm-up: Run/walk outside, on the elliptical, treadmill, or track for 5 min. Go for 1 mile if you’re feeling ambitious.
Work out:
Cool down: Stretch calf muscles, quads, hamstrings, butt, and abs
Work out:
| Exercise | Reps | Sets | Modification/Progression |
| Burpees | 8-10 | Do as circuit 4 -5 times, 30 sec rest | Decrease/increase reps |
| Double crunches | 20 | Add weight/med ball | |
| Step-ups | 10 each side | Hold dumbbells or place barbell across shoulders | |
| Bicycle Crunches | 20 (count every other one) | Decrease/increase reps | |
| Med Ball Squat and Throw (w/ partner or against wall) | 15 | Decrease/increase weight/reps | |
| Leg Press | 12-15 | 3-4 | Decrease/Increase weight |
| Calf Raises | 20-30 | 3-4 | Hold dumbbells or place barbell across shoulders |
