Fitness

Abdominal Plank Hold

Beginner: Hold for 20 seconds

Intermediate: Hold for 30 seconds

Advanced: Hold for 1 minute. 

Bear Crawl Hold

Beginner: Hold for 20 seconds

Intermediate: Hold for 30 seconds

Advanced: Hold for 1 minute. 

Plank Build-Ups

Mountain Climbers

Beginner: 15 seconds

Intermediate: 30 seconds

Advanced: 45 seconds

Russian Twists

You can use any form of weight, or simply twist your body side to side with no weight. 

Bicycles

Leg-Lifts

30-second run

1 minute rest/walk

4 reps x 3 sets

Rest 2 minutes between sets

Do the run at a relatively fast pace. You are walking twice the amount of time as running. You will have time to recover between runs. 

5 second sprint

1 minute rest

4 reps x 2 sets

Rest 90 seconds between sets

You should attempt to reach top speed on each sprint. Rest the entire minute allotted between sprints to ensure maximum effort is given on every sprint. 

2 minute run

1 minute of rest/walk

4 reps x 2 sets

Rest 2 minutes between sets

Complete each run at a pace that is challenging, but sustainable for all of the repetitions. You're pace will increase as you become more fit. 

45 second hard run

2 minute rest

8 reps x 2 sets

Rest 3 minutes between sets

The 45 second run should be a fast pace. The pace is about 2:30-3 minutes faster than you usually run your mile. For example, if you usually run the mile in 8 minutes, the pace you run for 45 seconds should be at a 5-5:30 minute per mile pace.