OK today you should be sore and if you go to a gym or outside you can simulate this workout either way. If you are saying at home do stairs instead of running. We start with running for 40 seconds, then butt kick drills, look them and knee lift drills as I am behind and sadly do not have the time to upload them. Do 40 seconds of each back to back to back. Then do weighted lunge walks with sets of 12. Take 60 seconds in between and do 4 sets. Then do weighted wall sits, plank holds until you drop and take a minute in between and do 3 sets and you are done.