Day 1

Warm-up

10 x squats

8x reverse lunges each leg

25 x jumping jacks

25 x butt-kicks

Repeat 1 more time.

Workout:

21 Burpees

Run 200m or if no space jump rope/stationary bike for 2 min at RPE 8

15 Burpees

Run 200m or if no space jump rope/stationary bike for 2 min at RPE 8

9 Burpees

Run 200m or if no space jump rope/stationary bike for 2 min at RPE 8

Cool down:

Walk 1 mile or 1.6km. No space, do jump rope/jumping jacks at an easy pace for 1 min, then 20 x slow motion mountain climbers for 10 min, or if you have a stationary bike, easy pedal for 10 min.

Back to day 1

Forward to day 2