Session 1: Run
30-minute run (Steady pace)
| Preparation | Week 1 | |
| 1 | 5 min Aerobic | 1 x 5 mins |
| 2 | Spiderman Stretch | 1 x 10 reps |
| 3 | Glute extensions | 1 x 20 reps |
| 4 | Press Up Shoulder touch | 1 x 20 reps |
| 5 | Single Leg balance eyes closed | 1 x 30s/e |
| Fast Five Exercises All Times 3 | ||
| 1 | Squats | x20 |
| 2 | Plank | x50s |
| 3 | Kneeling Superman | x20 |
| 4 | Push Ups | x10 |
| 5 | Mountain Climbers | x20 |
