3, 2, 1 Work

Warm up – long run and stretch –

The Thang: 3 minutes cardio, 2 minutes lower body, 1 minute upper body – bands for lower and upper body exercises

Round 1 –

3 minutes – run, skip, sprint, shuffle

2 minutes – walking side squats; side lunges

1 minute – loops – out, in, up, down

Round 2 –

3 minutes on the lines – shuffle, jump, zig zag, forward and backward, shuffles, boxer shuffle

2 minutes – backward walk with squats, leg lifts

1 – walking banded dips

Round 3 –

3 minutes jumping jack variations

2 minutes – clamshells and bridge with abduction

1 minute – lateral raises

Round 4 –

2 exercises – core with bands; run in between

bridge with sit ups, bridge with alternating knee lift, run, bicycles, dead bugs, run, beast with abduction, legs ups crunch with abduction – run

Stretch – Remember life is about the little things, the little steps each day; the little is actually the big:)