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!!
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
- 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
- 30 push-ups
- 30 alternating jump lunges
- 30 shoulder presses
2 minutes sprinting – for me that was 11 mph
- 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!