I took the basics of this workout from ones that we do in Ranger Training with Sgt Nate (www.sgtnate.com). I’m in Asheville, NC, and this hotel fitness area was very small,but big enough to fit this in.
I started with a 1.5 mile run on the treadmill. I started at 6.0 and increased slightly every 1/4 mile.
Then I did four rounds of the following exercises. Do 20 the first time, then 15, then 10, then 5:
– Plyos (jump squats)
– Rear lunge to front kick (with the same leg that you lunged back with)
– Bridge to plank (up on 2 hands in plank and drop down to elbows and back up – that’s 1)
– Rowers (a military sit-up- I’ve described these before)
Then I finished with an easier 1 mile run.
Took about 45 minutes, plus a few extra for a cool down walk and stretching.