Total

Test your endurance with a 12-minute run! How far can you go during that time? Dr. Ken Cooper created this test to measure aerobic fitness and calculate VO2 max. Use Skimble's GPS Sports Tracker app at the same time to see how far you went. Calculate est. VO2 Max results (in ml/kg/min) use either of these formulas: In Miles: VO2max = (35.97 x miles) - 11.29 OR In Km: VO2max = (22.351 x kilometers) - 11.288. Healthy averages for a 20-29 yr old Male & Female are 2200-2399m & 1800-2199m, respectively. Get in a good warm-up...and then go go GO!

Exercises

Set 1: 1 ronde

Cardio Warm Up

2 minuten

Run As Hard As You Can

12 minuten

Set 2: 1 ronde

Split Abs

2 minuten

Set 3: 1 ronde

Seated Rotation for Abs

1 minuut

Left Oblique Crunches

1 minuut

Set 4: 1 ronde

In and Outs

1 minuut

Reverse Bicycles

1 minuut

Set 5: 1 ronde

Vertical Leg Crunches

1 minuut

V-Ups and Roll-Ups

1 minuut

Fifer Scissors

1 minuut

Set 6: 1 ronde

Glute Reverse Squats

2 minuten

Glute Twist Lunges

2 minuten

Set 7: 1 ronde

Squat Pulses

1 minuut

Side Squats

1 minuut

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