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Running/Sprint Interval Workout (30 minutes)

1.     5-minute warm-up (light jog)

2.     Four 6-second sprints, 18 second rest

3.     Four 20-second sprints, 60 second rest

4.     Four 40-second sprints, 80 second rest

5.     15-minute cool down (light jog and stretching)

 

Airdyne Interval Workout (30 minutes)

1.     3 minute light warm-up cycle

2.     :30 sec sprint, :90 sec rest x 12

3.     3 minute light cool down cycle

4.     Stretch

 

Jump Rope Cardio Workout (20 minutes)

1.     2 minute light warm up

2.     90 seconds on/ 30 secs off x 9

3.     Stretch

 

Card Strength Workout

Card value equals the number of reps you perform. Flip thru a deck of cards.

Jacks=11 reps, Queens=12 reps, Kings=13 reps, Ace=15 reps

 

Clubs->Burpees

Spades->Pushups

Diamond->Lunges (each leg=1 rep)

Hearts->Sit ups