**Do warm ups and cool down stretches from your squads every day before the workout.
Day 1
5/400 meter runs with a 2 minute walk in between
5 minute easy jog cool down
Day 2- You may do a 15 second rest between every 4 exercises
10 push ups
20 sit ups
10 push ups
20 jumping jacks
20 calf raises
20 crunches
10 push ups
Plank on elbows (30 seconds)
20 jumping jacks
10 lunges both legs (10 each)
20 Russian twist sit ups
10 push ups
5 minute easy jog to cool down
Day 3
Run 1.0-1.5 miles depending on your current ability
Day 4
Warm ups
**When resting you should be walking around
Sprint for 15 seconds
Rest for 30 seconds
Sprint for 20 seconds
Rest for 30 seconds
Sprint for 40 seconds
Rest for 30 seconds
Sprint for 50 seconds
Rest for 1 minute
Run at 50% speed for one minute and do a 5 minute cool down at a slow jog
Day 5
Run an easy paced 1-1.5 miles
Rest on days six and seven.
During week two you can repeat these workouts.
Day 1
5/400 meter runs with a 2 minute walk in between
5 minute easy jog cool down
Day 2- You may do a 15 second rest between every 4 exercises
10 push ups
20 sit ups
10 push ups
20 jumping jacks
20 calf raises
20 crunches
10 push ups
Plank on elbows (30 seconds)
20 jumping jacks
10 lunges both legs (10 each)
20 Russian twist sit ups
10 push ups
5 minute easy jog to cool down
Day 3
Run 1.0-1.5 miles depending on your current ability
Day 4
Warm ups
**When resting you should be walking around
Sprint for 15 seconds
Rest for 30 seconds
Sprint for 20 seconds
Rest for 30 seconds
Sprint for 40 seconds
Rest for 30 seconds
Sprint for 50 seconds
Rest for 1 minute
Run at 50% speed for one minute and do a 5 minute cool down at a slow jog
Day 5
Run an easy paced 1-1.5 miles
Rest on days six and seven.
During week two you can repeat these workouts.