Warm up
10 sets of 20 California jumping jacks
Dynamics or Light stretching if there's no room for dynamics
Workout
6 sets of 1 min high knees, 1 min squats, 1 min push ups, 1 min A skip 1 min rest.
30 crunches, 25 toe touches, 20 reverse crunches, 1 minute plank (30 sec elbows/30 sec hands), 50 jumping jacks. Rest and repeat 4 times.
Cool down:
10 sets of 20 California jumping jacks
Christmas
Sprinters and throwers; 20 minute run
Mid-Distance; 40 minute run
Distance; 60 minute run
On the Nike app do
1) Runner Warm up
2) Glutes to the max (twice)
3) upper body core blend
4) Runner flexibility