WARM UP
Dynamic warm up
Then,
Stretch
ADVANCED
WORKOUT
8min warm up jog (RPE 4)
Then,
:30sec hard runs (RPE 9)
:30sec walk (RPE 2)
**12x**
Then,
8min cool down jog (RPE 4)
INTERMEDIATE
WORKOUT
8min warm up jog (RPE 4)
Then,
:30sec hard runs (RPE 9)
:30sec walk (RPE 2)
**12x**
Then,
8min cool down jog (RPE 4)
BEGINNER
WORKOUT
8min warm up jog (RPE 4)
Then,
:30sec run
:30sec walk
**12x**
Then,
8min cool down jog (RPE 4)
ADVANCED
CORE
:30sec weighted side bends R
:30sec weighted side bends L
:30sec bicycle crunches
:30sec leg raises
:30sec rest
**3x**
INTERMEDIATE
CORE
:30sec weighted side bends R
:30sec weighted side bends L
:30sec bicycle crunches
:30sec leg raises
:30sec rest
**3x**
BEGINNER
CORE
:30sec weighted side bends R
:30sec weighted side bends L
:30sec bicycle crunches
:30sec leg raises
:30sec rest
**3x**