This is a 30 day conditioning focused program. Strength training is a part of conditioning so multiple sessions. This is a gym free program but you can absolutely add external loads and do this work in a gym. It is designed to be quite flexible.
I strongly recommend a heart rate monitor as all of the conditioning work is HR based. Although not required, it is the best way to get the most out of this program.
A
CARs - Full Body
Prep
B
Dynamic Warm Up #3
Slow Jog 5 mins Ankle Rolls 2x30s Pushup to Downward Dog 3x8 Spiderman with Rotation 3x8 (4 each side) Deadbugs 3x8
C1
Tempo Runs
1 x 6 @ 12
C2
Push-Up
6 x 8
D
6 Minute Run
E
Push-Up
F
Front Plank
G
Side Plank
H
Belly Breathing
A
CARs - Full Body
Prep
B
Dynamic Warm up #4
Slow Jog 5 mins Lateral squat with cross connect 2x8 (rt elbow touches left knee, repeat on other side) Frankensteins 2x8 each leg Bird Dogs 2x8 each side Bodyweight Squat 2x12
C
Aerobic Plyo - low level jumps
1 x 2:00
D
Cardiac Output
E
Air Squat
3 x 8 @ 60
F
SLDL
3 x 8 @ 60
G
Push-Up
3 x 8 @ 60
H1
Front Plank
3 x 0:30
H2
Side Plank
3 x 0:30
H3
Deadbug Legs Only
3 x 12
I
Belly Breathing
A
CARs - Full Body
Prep
B
Quadruped Warm Up
Quad Hip Extension 10s hold + 10x each leg Quadruped Hip CARs 3x each leg Glute Bridge 20s hold + 10 reps SL Leg Lower 10x each leg Adductor Holds 20s each leg
C
Tempo Runs
1 x 5 @ 12
D1
Air Squat
3 x 12
D2
Push-Up
3 x 10
E1
SLDL
3 x 5
E2
Front Plank
3 x 1:00
F
Belly Breathing
A
CARs - Full Body
Prep
B
Moving Warm-up #1
Ankle Rolls 2x30s Pushup to Downward Dog 3x8 Spiderman with Rotation 3x8 (4 each side) Knee Hugs Leg Cradle Quad Pulls Lateral Lunge to Skater Squat Forward March Forward Skip Lateral Skip High Knees
C
Aerobic Plyo - low level jumps
1 x 3:00
D1
Jumping Jacks
3 x 60
D2
Air Squat
3 x 60
D3
Push-Up
3 x 60
D4
Lateral Lunge
3 x 60
D5
Mountain Climber
3 x 60
E
90/90 Hip Stretch
1 x 5:00
Prep
A
Dynamic Warm Up #3
Slow Jog 5 mins Ankle Rolls 2x30s Pushup to Downward Dog 3x8 Spiderman with Rotation 3x8 (4 each side) Lateral Squat with Cross Connect 3x8 (elbow touch opposite knee)
B
Cardiac Output
C1
Front Plank
3 x 1:00
C2
Side Plank
3 x 1:00
C3
Deadbug Legs Only
3 x 12
D
Belly Breathing
1 x 5:00