Day 1: Complete five rounds. Push-ups (10 reps) Bodyweight squats (20 reps) Forward lunges—each leg (5 reps) Plank—side plank (each side) and traditional plank (30 seconds each)Day 2: 8 to 10 minutes of an easy jog and dynamic movements: High-knees, Butt-kicks, Bounding, and Reverse Run. Run at least 30 minutes. Use a walk/jog method if needed. Jog until you need a break, then walk as needed, and repeat for 30 minutes. Try to increase your mileage over time. Don’t push too far, too fast. Goal: Once you are comfortable running for 30 minutes, run a 5K (3.1 miles). If a 5K is easy for you, run a 10K (6.2 miles). Cool down: Do an easy jog for 10 minutes and then stretch.
Day 3: Complete five rounds. Bodyweight squat (20 reps) Leg raise (20 reps) Lateral lunge (10 reps each leg) Plank hold (30 seconds) Rest for 30 seconds and start again. Day 4 Complete four rounds. Note: Do as many reps as you can in the allotted time. Push-ups (60 seconds) Side plank—right (30 seconds) Side plank—left (30 seconds) Incline push-ups (30 seconds) Decline push-ups (30 seconds) Rest for 60 seconds and start again.
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