Day Workout Monday Run for 20 Minutes * Each week to increase the distance Tuesday Leg Strength * Medicine ball squats 3 x 10 * Burpees 3 x 10 * Jump squats 3 x 10 * Wall sit 3 x 1-minute * Lunges 3 x 10 (each side) Wednesday Rest Thursday Arm Strength * Push-ups 3 x 20 * Pull-ups 3 x 5 (can start from a chair with arms partially bent if you can’t do a pull-up) * Wide push-ups 3 x 15 Friday Sprint speed * 8 x 50m sprints * Take a five-minute break between each Saturday Core Strength * Plank 3 x 1-minute * Crunches 3 x 20 * Bicycle crunches 3 x 20 * Side plank 3 x 1-minute Sunday Rest