| A | B | C | D | E | F | G | H | I | |
|---|---|---|---|---|---|---|---|---|---|
1 | Day 1 | ||||||||
2 | Dynamic Warm-up | Sets x Reps | Jump-Run Circuit | Sets x Reps | Rest | Bodyweight Circuit | Sets x Reps | ||
3 | Form Run | 2 x 15 m | Rocket Jump | 1 x 20 sec. | 40 sec. | Push-Ups | 3 x 10 | ||
4 | Straight Leg March | 2 x 15 m | High Knees | 4 x 15 sec. | 15 sec. | Prisoner Squats | 3 x 10 | ||
5 | High Knees | 2 x 15 m | Run | 1 x 200 m | 60 sec. | Crunches | 3 x 10 | ||
6 | Hammy Kicks | 2 x 15 m | Star Jump | 1 x 20 sec. | 40 sec. | Fish Flops | 3 x 10 | ||
7 | Toe Walk | 2 x 15 m | Carioca | 4 x 15 sec. | 15 sec. | Windshield Wipers | 3 x 10 | ||
8 | Heel Walk | 2 x 15 m | Run | 1 x 400 m | 60 sec. | Lifts | 3 x 10 | ||
9 | Rockers | 2 x 15 m | Lunge Jumps | 1 x 20 sec. | 40 sec. | ||||
10 | Fire Hydrants | 2 x 15 m | A Skips | 4 x 15 sec. | 15 sec. | Cooldown | Set | ||
11 | Run | 1 x 400 m | 60 sec. | Walking | 5 minutes | ||||
12 | Cardio | Set | Tuck Jumps | 1 x 20 sec. | 40 sec. | Static Stretching | 2 x 15 sec. each | ||
13 | Jogging | 10 minutes | Hammy Kicks | 4 x 15 sec. | 15 sec. | ||||
14 | Run | 1 x 200 m | 60 sec. | ||||||
15 |