Warm up: 5 min of Choice Cardio (step mill, running, elliptical, bike, jump roping…. or mix)
then
3 rounds of: (5 push ups, 10 squats, 10 lateral lunges, :30 childs pose)
Main deal:
4 rounds of:
Run 200 m
10 V-ups
15 DB Deadlifts (suggested weights: Men = 40-50# DBs, Women = 25-35# DBs)
Run 200 m
Rest 1 min between rounds (go hard for one round, then rest. Don’t skip the rest!)
Subs?: Running = rowing (250 m), biking for 1 min or 11-15 cals, jump rope for 1 min…
V-ups= hang from a bar and do knees to elbows or toes to bar (these make the workout harder)
Deadlifts= use whatever weight you have around, sandbag, barbell, milk jugs…. be creative
DFD Wellness 