Week 4, Workout 2

Warm-up: 10min bike

500m row
100 quick feet (like the football players do on the spot)
50 lunges- i'd do them walking up and down the length of the gym
25 air squats

2 rounds

crunch on ball- 20 reps (20 sec. rest), 15 reps (15 rest), 10 (10), 5
plank- 30 sec. (30), 25 (25), 20(20)
side plank- 30 (30), 30
other side