Diamond Workout

If you want to SWEAT, then this workout is for you!  I chose a ball field because it has intervals built right in (the bases), so its a perfect setup for interval training!  This workout is fun, you don't need any equipment, and you can adjust the level of intensity. 

Start out with a warmup:  Mine was a 10 min walk/ jog to the ball field, followed by some dynamic stretches.
Next, begin your intervals!:  (Below I listed a few ideas)  I recommend starting out with 5 min intervals, resting 2-3 min in between.  And building up to 7-10 min.  Aim for 20- 30 min total, not counting rest times.  So bring a timer or cell phone to keep time.
Remember to take breaks when needed, and bring water!!  *Interval training is alternating different exercises, usually different speeds or degrees of difficulty so keep that in mind when choosing your exercises.

Exercise Options: Just some ideas, but the options are endless!  *Put 4 exercises together at a time (Home Base to First Base, First to Second, Second to Third, and Third to Home). 

• Run, Sprint, Jog, Walk, Walking Lunges, High Knees, Butt Kickers, Cariover, Shuffle, Leap Frogs, Bear Crawl, Crab Walk, Walking Plank, Back Pedal, High Skip, Bounding Jump, 1 legged Hop, Hopscotch, Spiderman...

*You could also add exercises to the end of your base circuit: Example: Interval 1: Sprint, Jog, Spring, Jog- 5 pushups, 15 crunches.  Interval 2: Walking Lunge, Butt Kickers, Walking Lunge, High Knees- 10 pushups, 15 crunches...ect...

Have FUN!  Let me know it goes :)