1
2min run2min walk
2 sets
2
10 squats10 calf raises
3
2min run2min walk
3 sets
4
10 squats10 calf raises
5
2min run1min walk
3 sets
6
10 squats10 calf raises
7
5min run5 min walk
3 sets
8
3min run2min walk
2 sets
9
20 squats20 calf raises
10
3min run1min walk
3 sets
11
20 squats20 calf raises
12
3min run1min walk
3 sets
13
20 squats20 calf raises
14
7min run5min walk
2 sets
15
4min run2min walk
2 sets
16
30 squats30 calf raises
17
4min run2min walk
3 sets
18
10 squats10 calf raises
19
4min run1min walk
3 sets
20
30 squats30 calf raises
21
10min run5min walk
2 sets
22
5min run2min walk
2 sets
23
20 x2 squats20 x2 calf raises
24
5min run2min walk
3 sets
25
20 x2 squats20 x2 calf raises
26
5min run1min walk
3 sets
27
20 x2 squats20 x2 calf raises
28
15min run - in one go - non-stop29
6min run2min walk
2 sets
30
25 x2 squats20 x3 calf raises
31
6min run2min walk
3 sets
32
25 x2 squats20 x3 calf raises
33
6min run1min walk
3 sets
34
25 x2 squats20 x3 calf raises
35
10min run2min walk
2 sets
36
7min run2min walk
2 sets
37
20 x3 squats20 x3 calf raises
38
7min run2min walk
3 sets
39
20 x3 squats20 x3 calf raises
40
7min run1min walk
3 sets
41
20 x3 squats20 x3 calf raises
42
25min run- in one go non-stop
43
8min run2min walk
2 sets
44
35 x2 squats15 x4 calf raises
45
8min run2min walk
3 sets
46
35 x2 squats15 x4 calf raises
47
9min run1min walk
2 sets
48
35 x2 squats15 x4 calf raises
49
15 min run1min walk
2 sets
50
10min run2min walk
2 sets
51
20 x4 squats20 x4 calf raises
52
10min run2min walk
3 sets
53
20 x4 squats20 x4 calf raises
54
15min run2min walk
2 sets
55
20 x4 squats20 x4 calf raises
56
30-35min in one gorun or 5K
