So you have carved 30 min for yourself 2 days a week, what do you do with it? Find a track & field with bleachers in your area or hit the gym.
Plan on using the treadmill and stair-climber if you are at the gym.
Warm-up with two laps around the track or jog on the treadmill for 5 minutes at a nice easy pace.
Begin your 100 yard sprints. When you hit the 100 yard line, jog slowly to the next 100 yard line and sprint again. Continue this pattern until you complete 5 100 yard sprints. Stretch for a couple of minutes after this series.
*At the gym: Sprint for 30 seconds at a 7.0 or higher then jog for 1 minute. Continue this cycle for 5 sprint segments.
Head to the field and start at the 0 yard line. Sprint to the 40 yard line, turn around and begin a plank/push-up/walk all of the way back to the 0 yard line: photos shown below. Repeat 4 times.
*If you are at the gym, sprint again at 7.0 or higher for 15 seconds, hit stop, place the hands behind your head and perform 15 low squats. Repeat 4 times
Immediately after the 40 yard sprint, turn around and begin in plank.
Do a push-up
Walk your feet in to meet your hands, then walk back out to plank, continuing this all of the way back to the 0 yard line.
Then head to the bleachers or stair-climber at the gym.
Sprint up the stairs and then walk down.
Bunny hop two feet up the stairs and then walk down.
15 tri-cep dips
Repeat all 4 moves 5 times.
*If you are at the gym, use the stair climber for the exercises above. Climb at a fast pace for 30 seconds and then climb double stairs for 30 seconds. Stop the machine, jump down and perform 15 push-ups with your hands on a step and 15 tri-cep dips. Repeat the whole series 5 times.
Stretch and cool down!
Play time! Or grab your kids from the kid's center at the gym and pat yourself on the back! Y.O.U. DID IT!!!