Warm-up
01
Crossbody Leg Swings
Dynamic warm-up — hip mobility and leg swing cadence.
60s
rest 30s
Cardio
02
Run - Interval Training
Treadmill intervals (e.g., 5 x 2min hard + 1min easy) totaling 15 minutes work within 900s window.
900s
rest 60s
03
Jump Rope: Basic Jumps
Short conditioning block to raise HR after run intervals.
180s
rest 45s
04
High Knees
High-cadence drill for transition to cooldown.
60s
rest 30s
05
Butt Kicks
Leg-speed and recovery pace before cooldown.
60s
rest 30s
Cooldown
06
Knee To Chest Stretch
Cooldown hamstring/glute stretch.
60s
rest 30s