WARM-UP
- Walking, jogging and mobility — 7 min
MAIN SESSION
01Strong, controlled run45 s
02Walk75 s
03Squat12
04Push-up8–12
Structure: 6 rounds · Rest: Walking is the recovery
COOL-DOWN
Walking — 5 min.
REGRESSION
Complete 4 rounds and replace running with brisk marching.
PROGRESSION
Keep 6 rounds and improve consistency, not exhaustion.
Manage your effort: finish each set while you can still maintain good technique. Stop if you feel sharp pain, dizziness or discomfort.