Weekend Workout #2

Warm up  5-10 minutes
Jog easy for 3-5 minutes, then do the following exercises for 30 seconds each, twice.

jumping jacks
side lunges (alternate)
side shuffles (both directions)
seal jacks (same as jumping jacks, but bring hands together in front rather than overhead)

Workout
perform each exercise without any rest between.  Rest 1 minute between rounds.  Aim for 3-5 rounds.  When finished with all exercises, jog 1-3 miles.

Beginner
10 Bodyweight Squats
5   Pushups
5   Forward Lunges (complete all reps on 1 side, then switch to other side)
30 sec  Plank (elbows or hands)
5   Bodyweight Squat Jumps

Intermediate
25 Bodyweight Squats
10 Pushups
10 Forward Lunges (each side)
60 sec Plank
10 Bodyweight Squat Jumps

Advanced
50 Bodyweight Squats
20 Pushups
15 Forward Lunges (each side)
2-min Plank
20 Bodyweight Squat Jumps

Cool Down  5-10 minutes
After finishing your 1-3 mile run, do several static stretches holding each for 10-20 sec. without bouncing.