For this workout all you will need is a running surface and your own body weight.

You can do this inside on a treadmill or outdoors! I did this yesterday and WOW it was hard. My arms are still burning!! 

4-3-2-1-2-3-4 Workout

Warm-up with 5-10 minutes of light cardio and dynamic mobility. Have a water bottle nearby and get ready to get sweaty!

4 minutes running at a quick pace – for me that was 9 mph

4 exercises:

  • 20 push-ups
  • 20 alternating jump lunges
  • 20 tricep dips (I used rings but a bench will do)
  • 20 jump squats

3 minutes running at a little bit faster pace – for me that was 10 mph

3 exercises:

  • 30 push-ups
  • 30 alternating jump lunges
  • 30 shoulder presses

2 minutes sprinting – for me that was 11 mph

2 exercises:

  • 40 push-ups
  • 40 alternating jump lunghes

1 minute full out spring – for me that was 13 mph

  • 50 push-ups

Then repeat the workout building back up in reps!!

Good luck and please let me know how it goes!! Follow along with me on social media with #bodsquad #proof!