Warm-Up
| Warm-Up | Time | Video |
| walk-jog | 5 minutes |
Sprints and Running!
Directions: We are going to be doing a couple of different kinds of runs here. On the short sprints in batch one. focus on POWER. Lift the knees in front, engage your core, accelerate as quickly as you can.
On the second batch of runs, focus on that same level of acceleration as you do in the first set of sprints and hold it as long as you can.
Batch 1
| Exercise | Sets | Time | Video |
| Run as fast as you can | 10 | 20s | |
| Walk (recover until you feel your heart rate come back to normal) | 10 | 20-40s |
Batch 2
| Exercise | Sets | Time | Video |
| Run as fast as you can (use the same area if you can so you can try to beat how far you go each time..or maintain it!) | 3 | 60s | |
| Walk to recover | 3 | 40-60s |