Warm up 5-10 minutes
Jog easy for 3-5 minutes, then do the following exercises for 30 seconds each, twice.
side lunges (alternate)
side shuffles (both directions)
seal jacks (same as jumping jacks, but bring hands together in front rather than overhead)
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.
10 Split Squat Jumps (aka: scissor jumps)
5 Forward Lunges (complete all reps on 1 side, then switch to other side)
20 sec Side Plank (elbows or hands)
5 Burpees (without pushup)
20 Split Squat Jumps
10 Forward Lunges (each side)
40 sec Side Plank
15 Burpees (with pushup)
30 Split Squat Jumps
15 Forward Lunges (each side)
1-min Side Plank
30 Burpees (with or without pushup)
Cool Down 5-10 minutes
After finishing your 1-3 mile run, do several static stretches holding each for 10-20 sec. without bouncing.