- Warm up for 10 minutes
- Do 6 x 400-meter intervals on a track at mile pace. If your personal best in the mile is 6:30, run at that pace one time around the track.
- Take equal rest in between each interval, meaning if it takes you 90 seconds per interval, take 90 seconds of rest, and then complete the next interval.
- Add an extra interval each week until you reach 10 x 400 meters
- Cool down for 10 minutes
- Push-Ups: Everyone knows how to do a push-up. If you have to start on your knees, you'll still garner all the upper body benefits. Complete 20 to 30.
- Walking Lunges: Lunge in the forward direction, being careful to keep your forward knee aligned with your ankle and not over your toes. Compete 10 to 15 lunges per leg.
- Step-Ups: Find a bench or step that is at least 8 to 12 inches high. Put one foot on the bench, bend that knee and carefully raise your body up onto the step, emphasizing your gluteal muscles. To increase difficulty, add dumbbells. Complete 15 on each side.
- Sit-Ups: Be sure to engage your abdominal muscles as you sit up each time, and avoid pulling on your head and neck. Complete 20 to 30.
- Dips: With your back to a bench, place your palms on the edge with your knuckles facing forward. Put your legs out in front of your body and straighten them, resting on your heels. Slowly lower your body with your arms, relying largely on the triceps. Complete 10 to 15 reps.
- Heel Raises: On a step, stand on one foot and slowly raise your body. Hold onto a wall if you're having trouble balancing. Complete 10 to 20 times on each foot.
- Donkey Kicks: Get on all fours on the floor and kick one leg back and up in a controlled manner. Engage the hip and gluteal muscles, bringing the leg back to center after each kick. Complete 15 on each leg.