| Aerobic Home Workout. Equipment needed: Stationary Bike, jump rope |
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| 10 Minutes Stationary Bike or Run, start easy and finish with a moderate pace |
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| 10x 3 minutes Jump Rope. 1 minute rest between intervals. |
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| 10 minutes Bike or Run, cool down at easy pace |
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| 1 set of push-ups, as many as you can do. |
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| 1 set of sit-ups, as many as you can do. |
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| Level 2 |
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| 5 Minutes Stationary Bike or Run, start easy and finish with a moderate pace |
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| 5 surges on the bike or running of approximate 30 seconds followed by 1 minute of recovery biking/running. These intervals should be about 80-85% of max effort. |
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| 10x 3 minutes Jump Rope. 1 minute rest between intervals. |
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| 10 minutes Bike or Run, cool down at easy pace |
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| 1 set of push-ups, as many as you can do. |
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| 1 set of sit-ups, as many as you can do. |
