Wednesday- core and cardio

20 lengths in an olympic sized pool, thirty minutes swimming, or fifteen minutes running/fifteen minutes biking (outside or on high resistance)

repeat twice:
1:00 jumping jacks
1:00 high knees
1:00 toe taps
1:00 jumping jack planks
1:00 frog jumps
1:00 squat jacks (with your hands behind your head or straight up in the air- stay on your toes though)

Finish up with a 20 minute run, faster than a jog but not quite a sprint for the majority of it.