- Start with Core:
100 Sit ups ( break them up anyway you need to)
Then,,,, do a plank for 3 minutes (with the clock running only go down for a second or two for a break if needed)
5 rounds of the following
Run 4 min
10 x Pull ups
15 x Push ups
20 x Air Squats ( focus on good form , get low as your knees will allow)