Diet Guide: Burn Fat with Friends

3. CARDIO

6-10 minutes total

LEVEL 1: Do these two drills for three minutes each.

1. Jog in place, holding the medicine balls overhead.

2. Shuffle to the right five times, then to the left five times. Alternate for the allotted time.
LEVEL 2: Do the same two drills, but repeat them for five minutes each.

4. PLAY CATCH

6-12 minutes total

Toss a ball:

LEVEL 1: Grab a partner and a ball, and do the following tossing drills for one minute each.

1. Toss ball high and easy.

2. Toss right-handed.

3. Toss left-handed.

4. Toss underhand.

5. Toss hard from chest, with elbows wide.

6. Toss even harder, increasing speed and force.

LEVEL 2: Do each of the six drills above for two minutes apiece.

5. COOL DOWN

6 minutes total

LEVEL 1: March in place for five minutes, then stretch for one. A great core stretch: Stand with legs wide, hands on hips. Now, keeping shoulders back and legs straight, slide right hands down to touch your right knees, hold for one second, then slide up. Alternate sides.

LEVEL 2: Jog in place for four minutes, march for one, then stretch for the last 60 seconds.