Pure cardio Warm up Jog 123 stretch Jumping jacks Heisman butt kicks high knees mummy kicks repeat water break suicide drills (tap 3 steps to the right, tap 3 steps to the left) switch kicks (jumping alternating front kicks) wide football sprints stance jacks (jumping jack but touch floor when legs are apart pedal and lunge (sprints then 2 plyo lunges) 8 hooks then 4 very high jump rope jumps power jacks (like a plyo jack) no break into level 2 drills 8 pushups then 8 runs then jump up frog jump (jump forward then backwards) power knees (one leg stays on floor and bring other knee up to touch hands moutain climbers (job in place as hands alternate up and down) ski jumps scissor runs (alternate feet forward) suicide jumps (squat thrusts with a jump) push up jacks (do a pushup but leg go wide when your down then come in as you rise) water break www.videofitness.com/~vfwnk/forum/showthread.ph