Week 1 Workout

Monday, Wednesday, Friday

Strength Training

• 3 sets: 5× pushups
• 3 sets: 5× chair sits
• 2 sets: 10× grip strength (stress ball or device)
• 2 sets: 30-second planks
• 2 sets: 5× sit-ups
• 2 sets: 10× bicycle crunch
• 2 sets: 30-second raised leg hold (as long as they can)
• Stretch

Tuesday and Thursday

Running

5 minutes of running

• 1 set: 10× lunges
• 1 set: 10× squats
• 2 sets: 10× stair jumps
• 1 set: 10× jump back/forth
  • 2 sets with both feet
  • 1 set each, one foot
  • Find a line in front of you, jump over it and back — that’s 1
• 1 set: 10× jump side/side
  • 2 sets with both feet
  • 1 set each, one foot
  • Find a line to your side, jump over it and back — that’s 1
• 1 set: 8× high knees
• 1 set: 8× frog jumps