40 Love!

Atomic Pushup

Ahh! Remember me?! SOOO, it's been awhile, but here is a great workout to get back into it!

I call it "40 LOVE" and here is how it goes:

1/2 mile RUN or 1/4 mile WALK (we were in a group so this kept our time close)

40 Atomic Pushups (TRX or with a ball)

1/2 mile RUN or 1/4 mile WALK

40 Duck Unders (We used a bar, but can do low side squats)

40 Wall Toss (Medicine Ball-8lbs+)

1/2 mile RUN or 1/4 mile WALK

40 Hop Overs (Hands on bench 6 risers high and hops side to side)

40 Squat Thrust (10lbs+ dumbbells, hands in front, palms facing each other, squat then press arms up)

1/2 mile RUN or 1/4 mile WALK

40 TRX Pike (Can be done on ball)

40 Squat Jumps (I HATE these!)

1/2 mile RUN or 1/4 mile WALK

Should take about an hour to do it all!

ENJOY!

A Week of Push-Ups!

This week we are focusing on Push-Ups and some of the variety of push-ups I've talked about on this blog will be demonstrated on #katsmoveoftheday starting with the breakdown of a BASIC PUSH-UP, and then also ELEVATED FEET, ELEVATED HANDS, GRASSHOPPER, and STAGGERED. 

As I make the videos, I'll add the link to this page or just check Instagram daily for the new move!

ENJOY!

Plank

For today's #katsmoveoftheday we are breaking down the basic plank.

Simple enough but SO helpful with the variety of planks out there!

Check it out here!

ENJOY!

Elevated Plank Variations

First off, um, this picture is amazing! I'm not expected everyone to look like that, 

and frankly I hope many people DON'T!

#katsmoveoftheday

(find me on Instagram at ormson227)

Elevated Plank Variations!

Hold the plank, bring knees to chest, or bring knees to elbows!

Seriously a ROCKIN' way to attack your abs!

ENJOY!

Trying Something New: Kat's Move of the Day!

My New Year's Resolution was to post a workout daily and I obviously am slacking on that one,

so I decided to try something new! I've recently joined the world of "smart phones" and

"Instagram" and all those cool things, so I'm going to use the nice social media to

start posting Kat's Move of the Day!

On Instagram, you can search #katsmoveoftheday and you should be able to find the 

lovely me, looking ridiculous, trying to show a move!

To make it more entertaining, my 7 year old will likely be my camera-girl until schools starts.

Basically my head is missing in the first video! We tried about 4 times though and then Deckland

ran away, so the 5th was the winner!

Here's the link for today's move DIPS!

(I'm working on actually posting the video here!)

OR you can follow me on Instagram at ormson227 or facebook at Katrina Ormson!

ENJOY!

Soreness 101

In light of yesterday's antics, today's post is about taking care of your sore muscles. 

Some believe that tylenol or ibuprofen are the key, or maybe a deep muscle massage!

Where I'm not denying that I would LOVE a massage, realistically, it's

not something I can do once a week or even once a month!

I'm not a pill pusher, nor do I avoid them, but I'm not really into popping pills every day.

So, what do I do to get rid of my soreness?

I hit the gym again the very next day!

Even if it's only to walk on a treadmill easily for 30 minutes, it's the quickest and easiest

way to get rid of the soreness AND I'm burning calories!

Double Bonus!

Finish up with a really nice stretch or a yoga class and your body will thank you tomorrow!

So when you are hurting, don't get lazy, but get moving!

ENJOY!

I Am A Stupid Runner

I am not a runner. I pretend I am. I wish I was. I dream of being one.

But when push comes to shove, I really suck at running and am pretty stupid when I do run.

Case in point: I just got back from a run. It's 5:20pm and +90* and JULY! 

See where my brains are lacking!

To add to it, I have not run in over a month, and I decided to do my loop which is around 2.5-3 miles.

To you REAL runners out there, this is pathetic. 

To runners like me, this is a descent run!

So here is my advice based off of experience on running!

(Keep in mind, if you are a REAL runner, this obvious doesn't apply to you because you know what you are doing!).

DON'T RUN ON AN EMPTY STOMACH

(this doesn't mean eat right before you run, but make sure you have had something about an hour before).

STAY HYDRATED

(before, during--if needed--and after. If you are going on a shorter run, you probably won't need much during.

For a longer run, you may need to drink during or add electrolytes ((found in drinks like Gatorade))

 to keep your body the fine tuned machine it is!).

KEEP AN EYE ON YOUR HEART RATE

(I have a heart rate monitor and I know my maximum heart rate I should be hitting is 190. 

((to find yours, just go 220 - your age))

When I'm running, I like to keep mine between 160 to 180. Today I found mine hitting 190. 

This was accompanied by tingling in my arms and legs. I took this as a sign to slow down and walk for a minute or two until my heart was back to a safer 170. Then I picked it up again. 

Whether you have a monitor or not, listen to your body and take a break if a break is needed. In the end, my "breaks" added only 2 minutes to my goal time. Not too bad and helped me avoid fainting!).

HAVE FUN

(I see no point in doing something that makes me miserable. If I run with good music and at a pace of my choosing, I actually enjoy myself and find I can go farther than if I have no music or am trying to keep up with someone. If you love to push yourself, PUSH YOURSELF! Make it enjoyable to you and it's more likely to become a great habit!).

Alright! There's my very on professional advice on running!

ENJOY!

All You Need is a Seat!

I'm finally back from vacation and I managed to work out once. 

Pathetic I know!

The funny thing is, I worked out in my old bedroom where all I had 

was 5lb weights and a window seat.

There is A LOT you can do with those two little items!

Heck, there is a lot you can do with just that seat!

Here are some things you can do in a limited area with a limited item!

 Step Ups: Alternate Legs or stick to one for 1 minute straight and then switch!

You will totally get your heart racing plus sculpt your legs!

Dips: Straighten your legs to make this move harder. This will tone and tighten

your "wavebacks" (you know, that part of your arm that waves back as you wave!).

 I don't even know what to call these, but they are my favorite move!

Slowly slide down but do not rest your foot on the floor!

Then you slide back up!

Your thighs and behind will be screaming their thanks!

Bulgarian Squats: With your back leg elevated, simply preform a lunge. 

The key is to make sure your form is still correct (no front knees over the toes).

After 16 on one side, switch sides!

Elevated Pushups: This move is a quick way to engage your whole body!

Hold it in a plank position if you can't quite do the pushups.

Either way, you will be toning!

There you go! Five moves to get moving with only a stair, window seat, chair, or whatever

you may have handy. Maybe it's a park bench as you are running? Or perhaps

a hay bell that you have sitting in your field 

(okay, I'm from Idaho! and actually that would probably be really painful! Forget the hay bell!)!

Most likely it's the edge of your couch as you are watching Sesame Street 

with your kids! Whatever it is, keep moving!

ENJOY!

Yoga Week: Grasshopper

This is Grasshopper. 

This is my new goal pose!
I went to one of my favorite yoga classes today and we practiced outside which was
miserably hot yet super fun at the same time and she broke down this move for us.
What I learned: I'm really not even close!
I have my work cut out for me!

I've also realized that I'm heading out of town again tomorrow, so I may be taking 

another sabbatical from posting. I know. Lets blame summer!

Meanwhile, find YOUR goal pose and lets figure them out this month!

ENJOY!

Yoga Week: Tree

I found out that my gym is not the only group involved in this month of yoga!

Check out Grow Soul Beautiful and their Instagram challenge!

ANYHOO-today I want to talk about TREE pose!

This is truly one of my all-time favorite moves because I can actually do it, and my kids 

bust it out all the time saying "Look Mom! I'm doing yoga!"

Another reason I love it so much is the variation options!

 This is what I consider level 2 which is where your foot is on the inside of your knee.

Level 1 is where you keep your foot right next to the heel. TOTALLY doable!

Level 3 (in my book). Foot is on your inner-upper thigh.

Finally level 4 or what I've been told is the Bikram style of tree. 

Your hands can be at heart center or together and raised, or reaching up to the sky or really

wherever you like them. Some people like to lean into the pose to. 

Rock on, I say!

Try it out! Have your kids join!

ENJOY!

Yoga Week: Headstands

As I mentioned last week, July is unofficially Yoga Month at a gym I work out. 

It's been really fun trying to incorporate yoga in my everyday life!

Here's a fun move that I was awesome at as a kid, and honestly struggle with now!

The HEADSTAND!

 This is where I usually take this move! Create a triangle with your hands and head placement

and let your knees rest on your elbows.

If you are awesome, here is where you can take it. Balancing on your elbows with your

hands behind your head, you can keep knees low, straight, or out with feet together!

ENJOY!

Yoga Month

At a club I work at we have declared July as YOGA MONTH!

The challenge is that you practice yoga every day of the month!

This doesn't mean a full out Bihkram (sp?) 90min session.

This can mean a great stretch or meditation (hello Corpse Pose in the living room), or abs workout!

Yesterday, I started out pretty lame doing only a stretch to count.

Today I joined a yoga class and it was AWESOME to do things a little different than I'm use to!

Here is a great sequence to get you started. It's stellar for abs, and basically the rest of your body!

Start in Downward Dog. Lift one leg up (like top picture), and slowly come into

plank position, driving your knee to the outer elbow (lower picture), return to the top picture and then

come back to plank driving the knee to the opposite arm's inner elbow. 

Repeat this combination move 8 times then push back to Child's Pose to rest.

Repeat on other leg.

ENJOY!!!!

Compound It!

Compound moves are a great way to hit two birds with one stone. 

Double the work for half the time. 

Great, right?!

Here are a few Compound Moves to work your muscles!

 Lunge/Curls: Step forward into a lunge, add a biceps curl, step back to standing. Switch legs.

Works quads, behind, and biceps.

Plie Squat/Lift: Plie squat with your hands in front. As you go to stand, keep elbows out and pull

hands up. Press it back down and return to squat.

Works inner/outer thighs, behind, quads, hamstrings, upper back.

Squat Press: Holds hands together, palms in. Squat and as you raise to standing, press

your hands up. Return to start.

Works quads, behind, shoulders.

See You In a Week!

I will be taking a week off the blogging world to join my family in the ever amazing Lake Powell! 

I'm taking my daughter and ditching the boys (poor Jon has to work!) to enjoy a week of skiing, 

wake boarding, boogie boarding (knee boarding), and the ever dreadful tubing!  

Hopefully I'll come back refreshed and tanned and full of fun new workout ideas!

ENJOY!

A "hill" of a time!

Treadmill Hill Routine

(this is one of those routines that I care more about incline than speed!)

((I do most at speed 4--for a speedy walk--until indicated))

Incline 0: 5 minute warmup

Incline 2.5: 2 minutes

Incline 5: 2 minutes

Incline 7.5: 2 minutes

Incline 10: 2 minutes

Incline 12.5: 2 minutes

Incline 15: 2 minutes

Incline 10: 1 minute

Incline 5: 1 minute

Incline 0: 1 minute

(Slow down to 2-3 speed)

Incline 0: Shuffle Right: 1 minute

walk straight: 15 seconds

Shuffle Left: 1 minute

walk straight: 15 seconds

Incline 5: Shuffle Right: 30 seconds

walk straight: 15 seconds

Shuffle Left: 30 seconds

walk straight 30 seconds

Incline 10: Shuffle Right: 30 seconds

walk straight: 30 seconds

Shuffle Left: 30 seconds

walk straight: 30 seconds

Incline 15: Shuffle Right: 30 seconds

walk straight: 30 seconds

Shuffle Left: 30 seconds

walk straight: 30 seconds

Incline 12.5: Shuffle Right: 30 seconds

walk straight: 30 seconds

Shuffle Left: 30 seconds

walk straight: 30 seconds

Incline 7.5: Shuffle Right: 30 seconds

walk straight: 30 seconds

Shuffle Left: 30 seconds

walk straight: 30 seconds

Incline 2.5: Shuffle Right: 30 seconds

walk straight: 30 seconds

Shuffle Left: 30 seconds

walk straight: 30 seconds

Incline 0: 5 minute Cooldown

ENJOY!

Tabata Time

We know the drill of Tabata's now. 

20 sec on, 10 sec off for a total of 4 minutes.

Take a 1 minute break between rounds.

Today's Rounds:

ONE

Skaters

TWO

Plank Jacks

(move breakdown)

THREE

Pushups

FOUR

Jump Rope

FIVE

Prisoner Squats

(move breakdown)

Plank Jacks

Planks are such a great move to attack your core and give you some amazing results.

I love a good plank variation, and Plank Jacks are some of my favorites.

When Googling a picture for this move, this is what came up:

(Get it?! "Plank Jack"! I thought that was funny!)

Anyhoo, this is the REAL move:

Start out in a plank position. "Jack" your legs out and in. The key is to keep your

booty low and stick in the plank position. 

Do 3 sets of 10 and call yourself amazing!

ENJOY!

Staggered Elevated Pushups

I love a good variation of an old classic, and what's more classic than a pushup?!

One of my favorite variations is a staggered elevated pushup.

(I promise it sounds scarier than it really is!)

You start with one arm on the floor, and one arm elevated on something.

This can be a step, a stair, a medicine ball, a buso ball, a stack of books . . . you get the idea!

Do a number of these on one side, then switch sides to even it out.

Easy Peasy!

Here's a Pyramid Challenge:

8R (right arm elevated)

8L (left arm elevated)

4R

4L

2R

2L

4R

4L

8R

8L

Rest when needed.

ENJOY!

Lower Abs Trifecta

I know I have posted this before (check it out here), but I did this routine this morning and holy toledo my abs were BURNING! Here it is again, because it's THAT good!
The Lower Abs Trifecta: (That's a link to the site I found it on, but here's the breakdown)

Abs Pulse Ups:

Lie flat on your back, on top of a flat bench or on the floor, hands under the behind.

Focus–tighten your core. Brace your abs. Do a leg lift until you legs are 100% vertical. Your body should form a 90 degree angle. That’s your starting position.  SQUEEZE your butt & lower abs and use your hips to push your legs directly upwards. Hold at the top for 1 second, slowly lower and allow your butt to touch the bench, and then immediately pulse back up for the next rep.

Repeat for a set of 15.

Reverse Crunch:

Lie flat on your back, feet at tabletop, arms out to the sids. Bring the knees toward your chest, lifting with the lower abs. Return to start.

(I also add the upper body to this after the first rep where you bring your elbows to your knees! Say "burn baby, burn!")

V-Hold:

Keep your back straight, abs engaged. If you need to simplify the move, bend your legs, or hold the sides of the knees for support. Hold for 30 sec.

TRX Pike

If you have access to a TRX Suspender, USE IT! This crazy contraption

is an amazing tool to define and sculpt your body! 

One of my favorite ABS move is the PIKE. It is very challenging, but awesome!

Start in plank position. Pull your feet in while your booty goes up (like the picture!)!

Then you return to the plank. 

You can also do this move with one of those huge workout balls, 

but I like it on a TRX Suspender better!

Shoot for 3 sets of 8!

ENJOY!

Lower Abs Attack

Sticking with my ABS week, here is a favorite of mine for YEARS now! I originally

saw it in SELF Magazine as a move to lose the belly joy after having a baby.

You can use a ball for this, or something that slides on a wood or tile floor (like paper plates or a towel

under your feet while in plank work really well. Same idea of the move just a little different!). The key

is to keep in a plank position and use those abs to pull your knees towards the chest.

I either shoot for 16 reps, or 1full minute. Repeat this 3 times!

ENJOY!

Park Play

It's officially summertime and I've already found myself at the park MULTIPLE times

and I've come to the conclusion that I get BORED at parks.

As a mom, I generally get to sit on the sidelines and just relax. 

As a mom to a TODDLER however, I now actually have to follow him around 

making sure he doesn't hurt himself (or let's be honest, others.)!

So here is a move to give you something to do as you stand next to your child to make

sure they don't take out another child . . . and it's done on the MONKEY BARS!

HANGING KNEE RAISES

I would shoot for the middle picture for most of us out there. If you can get to picture

three, you are a ROCK STAR and should try it with your legs straight.

The nice thing about monkey bars is the fact that most of us are tall enough that our

feet will touch the ground so if we need a little "umph", we can jump into

it. The key is to NOT have to do this though and use your abs to do the knee lifting.

Just imagine the 6-pack that you are creating . . . one park trip at a time!

ENJOY!

Oldie but Goodie

I have the tendency to look for the newest and greatest move when planning out my classes, 

but every now and then I pull out and old classic and FEEL it for the next couple days.

The latest OLDIE but GOODIE: Basic Crunch on a Ball.

I remember when these balls were crazy popular a few years ago, and 

I know thanks to that craze, must of us have these floating around our house, 

and most gyms have a collection.

Lie back with your lower back on the ball, and perform a crunch.

The added bonus of a ball, is your head will go lower than if you were just on the ground

which makes the crunch deeper. I feel it throughout my entire stomach region,

which is a total bonus for more bang for your buck (or more burn for your crunch!)!

Try it out (again) if it's been a while. Do as many reps of 16 as you can or just shoot 

for 100 total crunches. I almost guarantee you will feel it tomorrow!

ENJOY!

Front Squats

With Front Squats, you hold the weights to the front (obviously), and tighten your core.

Squat back, keeping knees over your toes, and sit back like you are sitting

down into a chair. Keep the weight in the whole of your feet as you come back up to standing.

You can use a bar, dumbbells, or cross your arms with hands resting on the shoulders. 

If you are doing the CHALLENGE, it's 70 squats today! Make 'em count!

Prisoner Squats

I've only recently learned about Prisoner Squats thanks to that bootcamp class I participated

in last month, and I am now a big fan!

Because I'm new to it, I decided to let Men's Health tell you how it's done!

• Stand as tall as you can with your feet spread shoulder-width apart.
• Place your fingers on the back of your head (as if you had just been arrested).
• Pull your elbows and shoulders back.
• Your lower back should be naturally arched.
• Brace your core and hold it that way.
• Lower your body as far as you can by pushing your hips back and bending your knees. The tops of your thighs should be parallel to the floor.
• Pause, then slowly push yourself back to the starting position.
• Keep your weight on your heels, not your toes, for the entire movement. Your knees should stay over the centers of your feet as you squat.
• Your torso should stay as upright as possible. Don’t let your lower back round.

ENJOY!

Plie Squats

We know I LOVE plie squats! What other move works so many muscles?!

(inner thigh, outer thigh, hamstrings, quads, behind, and add a toe lift for calves!)

I think I've gone over this move a billion times so here's the key reminders:

1-Keep your booty tucked under NOT out like a BASIC SQUAT.

2-Keep feet WIDE. Otherwise your knees create a diamond look which is wrong.

3-Sink down LOW. Your legs can take it!

4-Keep chest LIFTED. Don't allow it to lean forward.

Okay. We busted out 60 squats today, right?!

See you tomorrow!

ENJOY!

Your Generic Squat

In honor of our SQUAT CHALLENGE I thought I would run through some different 

squats to make this challenge a little less repetitive! 

Today, we are just going to cover your generic, Basic Squat.

I found this stellar picture from the blog He and She Eat Clean and thought it was perfect!

To do a basic squat, you don't need heavy weights or fancy equipment (although that stuff is

fantastic!). Spread your weight throughout your whole foot, not just you heels. If you wonder why,

just try it out! It engages your whole leg (verses just the backside) which makes the move more significant!

Imagine yourself sitting back into a chair, chest lifted. When your knees are about at 90*, make

sure your knees are aligned with your toes, and then push back to standing.

I'm usually at a loss at what to do with my hands. You can do just like these lovely pictured

ladies are doing, or hold them straight out in front of you. If you have a bar or

dumbbells, hold at your shoulders.

Ready to knock out 55 squats today?!

ENJOY!

30 Day Squat Challenge!

As I was looking for a picture of squats with what I WAS going to do for my post today, I came across this 30 day squat challenge and figured that looked fun!

So here we go! 

I figured that since I taught a lifting class today, that I AT LEAST did 50 squats.

(One of these days I'm going to actually count.)

I think I will mix these up with the type of squats I do. 

I'll see what fun types I can find and this week will post them to change it up!

For our BOOTY's sake, lets do this thing!

ENJOY!

Great Info!

I love to share great info I find! Well, today I'm going to 

send you to a blog post of the stellar 

trainer Dr. Daniel Scherer and his company Vimrise Fitness.

I've endured 5 weeks of butt kicking bootcamp classes from him and he's sharing knowledge with the masses!

Check out his post of 6 exercises to build your workouts on!

ENJOY!

Bootcamp 3

Run: 1 mile (or 10 minutes)

Prisoner Squat* 50 times (or 2 minutes)

Run: 1 mile (or 10 minutes)

Pushups: 30 "man" (or 1 minute)

Run 1 mile (or 10 minutes)

Full Sit Ups: 50 (or 2 minutes)

Done!

*Prisoner squats are done with your hands behind your head, chest still lifted.

"Man"=on your feet. NOT knees!

ENJOY!

Bootcamp 2

All you need is yourself, maybe a mat, and something you can step up on!

Warmup: 5 minutes (make this fun! do whatever warms you up!)

10 elevated pushups (feet on box or step)

10 triceps pushups (knees on floor is TOTALLY acceptable!)

10 box hops (add squat at top of step)

1 minute toe taps 

10 elevated pushups

10 triceps pushups

10 box hops

1 minute toe taps

10 elevated pushups

10 triceps pushups

10 box hops

1 minute toe taps

Cooldown: 5 minutes with stretching

ENJOY!

Bootcamp 1

I decided this week I'm going to focus on bootcamp style workouts.

Yes, this includes running and pushups and all that fun stuff!

Round One:

Run: 1mile (this can be done on a treadmill, on the trail, elliptical, etc. Walk when you need.)

25 Pushups

25 Situps

25 Burpees

25 Squat Jumps

Round Two:

Run: 1mile

25 Pushups

25 Situps

25 Burpees

25 Squat Jumps

Finisher:

Run: 1mile

If you are pressed for time, do Round One and then walk/run for .25-1 mile.

ENJOY!

Memorial Day

I just wanted to thank the men and women who have served this country!

So many have sacrificed life and limb so that we can be free.

I pray we remember these heroes not only today, but everyday!

THANK YOU!!!

Penny for MY Thoughts?!

As the Memorial Day weekend approaches, I think people's thoughts are on food and parties

and not so much on diet and exercise!

My advice: BE ACTIVE.

If the weather permits, go swimming, or running, or play frisbee in the park.

Chase your kids in a playground.

Eat corn on the cob and watermelon.

Go on a hike!

Make this a weekend to remember by doing something FUN and ADVENTUROUS and (heaven forbid!) HEALTHY!

(not just lounging around chugging soda and chips!)

My favorite childhood memories are going to Wyoming to visit the graves of my grandparents

and hiking all around looking at the different gravestones and all the beautiful

flowers people left for the loved ones they had lost.

Give your own kids something to remember this weekend and don't regret your own decisions

when Tuesday comes back around and you jump back into your workouts!

Have fun and see you Monday!

ENJOY!

Quickie!

One minute of each move followed by a one minute break. Repeat 3 times.

Pushups (with one arm raise at top)*

Mountain Man

Plank

Total Time: 12 minutes!

(Your shoulders WILL hate me tomorrow!)

ENJOY!

*Alternate the arm lifts with each pushup. Touch your back, shoulder, or reach to the side or the front for a nice pause in a one armed plank, then repeat a pushup and switch arm lifts. Does that make sense?!

Tabata Time

I honestly do love Tabata's! What better way to knock out a quick workout?!

Do each move for 4 minute total (20 sec on, 10 sec break) so you should have 8 sets of each move.

donkey kicks (jump side to side)

Mountain Man (plank position, knees come to chest)

(2 minute break)

Burpees

(2 minute break)

Donkey Kicks (jump style)

(2 minute break)

Jumping Jacks

Total Time: 22 minutes

ENJOY!

10 Minutes to Lift

Today we are lifting for 10 minutes! 

THAT'S IT!

The catch: I want you to go as hard as you can for that 10 minutes!

(Use whatever weights you have, 5lb+ and bust out as many reps as you can!)

plie squat

The Drill

10 squats

10 bicep curls

10 plie squats

10 shoulder presses

10 pushups

repeat-repeat-repeat-repeat-repeat until you 10 minutes is up!

ENJOY!

Back in the Saddle

I find that nothing is rougher than coming back from a week's vacation of eating crap

during long drives and seriously sitting there for hours. 

In response to that, I'm ready to kick my own behind into gear and get back into the swing of things!

Today's Workout: Get Movin'

(this can be done on the streets, on a treadmill, on a bike, on a stairclimber, or on an elliptical!)

Think scale of 1-10. 1 is overly easy, 10 is miserable and fast.

5min-Warmup (level 3)

5min-Jog (level 5)

2min-Run (level 7)

2min-Jog (level 5)

2min-Run (level 7)

2min-Jog (level 5)

1min-Sprint (level 9)

1min-walk (level 4)

2min-Run (level 7)

2min-Jog (level 5)

2min-Run (level 7)

2min-Jog (level 5)

2min-Sprint (level 9)

5min- Cooldown (level 3)

Total Time: 35min

ENJOY!