1)Put treadmill at steep incline.
Sprint the last 20 seconds of every minute for 20min
2)Lower incline slightly and slow speed down
Shuffle sideways for 1o seconds, flip and shuffle facing the other direction (the more you bend your knees the more it will work the legs.
Rest 30 seconds, then repeat 5 shuffles each way
3)Backpedal on treadmill slowly bending knees as much as possible. This should be done very slowly and carefully. Again the more you bend your knees the more it will work your legs.
Do for 15 seconds, rest 30 seconds.
Repeat for 3 sets
4) Squat jumps. Bend knees and jumps straight up. Do 10 jumps. Rest 15 seconds. 3 sets
5) Abs.
Lay on a decline bench where your feet are locked in. Lay all the back and do full sit ups 30 reps. Then Russian Twist for 20 reps. Then touches. (All done on decline bench, the higher your feet are above your head, the harder it is)
Repeat for 4 sets
