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

Satz 1: 1 Runde

Cardio Warm Up

2 minutes

Run As Hard As You Can

12 minutes

Satz 2: 1 Runde

Split Abs

2 minutes

Satz 3: 1 Runde

Seated Rotation for Abs

1 minute

Left Oblique Crunches

1 minute

Satz 4: 1 Runde

In and Outs

1 minute

Reverse Bicycles

1 minute

Satz 5: 1 Runde

Vertical Leg Crunches

1 minute

V-Ups and Roll-Ups

1 minute

Fifer Scissors

1 minute

Satz 6: 1 Runde

Glute Reverse Squats

2 minutes

Glute Twist Lunges

2 minutes

Satz 7: 1 Runde

Squat Pulses

1 minute

Side Squats

1 minute

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