Strong Journey

Monday: 10 minute warm up 30 minute bike or row - 5 minute moderate and then fast for 30 seconds (You should be breathing REALLY hard at the end of those 30 seconds!) 50 push ups 50 sit-ups 50 scissor kicks 100 jump rope Cool down/Stretch Tuesday: 10 minute warm up        4 rounds: 800m run 10 box jump step down 800m run 10 burpees           cool down/stretch Wednesday: 45 - 60 minutes of yoga. Thursday: 10 minute warm up 3-4 mile run.  Every 5 minutes run fast for 45 sec.           Cool down/stretch Friday: 10 minute warm up 8 rounds: 2 minute bike or row 5 bench press 2 minute bike or row 5 pull ups 2 minute bike or row 5 bench dips Cool down/stretch Saturday: 10 minute warm up 5 - 10 mile run Cool down/stretch

Monday:  10 minute warm-up  5 rounds:            5 push ups.            5 dips            4 minute row or bike - 1 minute easy, 1 minute fast, 1 minute easy, 1 minute fast            25 sit-ups            25' Bear Crawl - Forward and Back            4 minute row or bike - 1 minute easy, 1 minute fast, 1 minute easy, 1 minute fast                   Cool down / Stretch Tuesday:         10 minute fast walk to warm up, full body mobility          2 rounds:         25 walking lunges - chest up and knee to the ground         800m run         25 squats - chest up and butt below the crease of your knee         800m run         25 mountain climbers         800m run         10 burpees         800m run           Cool down / Stretch Wednesday: 45 - 60 minutes of yoga. Thursday:     Run     10 minute warm-up      4 mile run         *. 7 stretches for runners Friday:     5 minute warm up on walk, bike, r

Monday: 10 minute warm-up 5 rounds: 50 Mountain climbers 10 push ups 25 sit - ups 30 minute bike with 5 - 2 minute hard efforts scattered throughout Stretch Tuesday: 10 minute warm-up 6 rounds: 50 Jump rope 10 back squats - choose a weight you can complete unbroken 800m run Stretch Wednesday: 45 - 60 minutes Yoga Thursday: 10 minute warm-up 2 rounds: 30' Bear crawl forward and back 1 mile run 10 Bench press choose a weight you can complete unbroken 1 mile run Stretch Friday: 45 minute bike at moderate pace 5 rounds: 10 dumbbell Thrusters 5 pull ups - use band as needed Stretch Saturday: Warm-up 5 - 10 mile run Stretch

Monday: 10 minute warm-up 20 rounds: 5 sit - ups 2 hindu push-ups 2 pull-ups 2 minute fast bike, row, or elliptical Cool down / Stretch Tuesday: 10 minute warm-up 6 rounds: 20 walking lunges 20 box step-ups - a challenging height 20 scissor kicks 400m run Cool down / stretch Wednesday: 60 minute yoga or Group training at my house - 8:30am Thursday: 10 minute warm-up Run: 1 mile easy 400m moderate 400m fast 400m easy 400m moderate 400m fast 400m moderate 1 mile easy Cool down Stretch Friday: 10 minute warm-up 10 rounds: 5 Bench press - a weight challenging but you can complete all 5 unbroken 5 bicep curls - a weight challenging but one you can complete all 5 unbroken 5 burpees 5 minute moderate bike row or elliptical Cool down Stretch Saturday: 5 - 10 mile run

Monday: 10 minute warm up 7 rounds: 10 Bench Press 20 bicycle kicks (Laying on the floor with your hands locked behind your head, bring your left knee up to your right elbow, then your right knee to your left elbow) 10 dumb bell thrusters 5 minute bike, row or eliptical Cool down/Stretch Tuesday: 10 min warm-up 6 rounds: 400m run 20 Kettlebell swings with a challenging weight 400m Run 20 box step ups Wednesday: 45-60 minute yoga Thursday: 10 minute warm-up 10 rounds: 100m Run 15 walking lunges 15 sit-ups Cool down/Stretch Friday: 10 minute warm-up 6 rounds: 5 minute moderate Bike or row 10 Push-ups 8 Pull-ups Cool down/Stretch Saturday: 10 minute warm-up 5-10 mile run Cool down/Stretch