Strong Journey

A New Day! Monday:  Warm-up     Upper body, core, and cardio, stretch   1. 5 rounds:            10 push ups            10 dips            4 minute bike or fast walk            1 minute plank            25' Crab walk - Forward and Back            4 minute row                   Cool Down *7 stretches for runners Tuesday:     Run, legs, stretch         10 minute fast walk to warm up, full body mobility          1 rounds:         75 walking lunges         50 squats          50 box step up/ step down - Make this a challenging height - keep your chest up!         3 mile run                   10 minute walk to cool down *. 7 stretches for runners Wednesday: 45 - 60 minutes of yoga. Thursday:     Warm-up 1 round:     45 minute run - 10 minute easy, 1 minute fast         Cool Down / Stretch Friday:     Upper body, core, cardio, stretch     5 minute warm up on walk, bike, row, or eliptical.  

Monday:  10 minute warm-up     Upper body, core, and cardio, stretch   1.      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 on bike, elipticle, or walk *7 stretches for runners Tuesday:     Run, legs, stretch         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                   10 minute walk to cool down *. 7 stretches for runners Wednesday: 45 - 60

Monday: 10 minute warm-up 4 rounds: 10 Bicep curls 2 minute row 10 tricep dips 2 minute bike 15 hollow holds 2 minute row 30 ft Bear crawl - Forward and back 2 minute bike Cool down / Stretch Tuesday: 10 minute warm-up 4 rounds: 25 Squats 25 Box step-up/down 800m run 25 Scissor kicks 25 Sit-ups 800m run Wednesday: 45 - 60 minute yoga Thursday: 10 minute warm-up 4 rounds: 40 Walking lunges 15 burpees 1 mile run Friday: 10 minute warm-up 4 rounds: 15 Push-ups 10 Ring rows 5 Pull-ups 10 minute Row or Bike Saturday: 10 minute warm-up Run 5 - 10 miles

Monday: 10 minute warm up 7 rounds: 10 push ups 10 knees to elbows - Hanging from a pull-up bar 10 dumb bell thrusters 5 minute bike, row or eliptical Cool down/Stretch Tuesday: 10 min warm-up 6 rounds: 400m run 10 Kettlebell swings with a challenging weight 400m Run 10 Up dog Down Dog Wednesday: 45-60 minute yoga Thursday: 10 minute warm-up 10 rounds: 100m Run 5 jumping lunges 10 sit-ups Cool down/Stretch Friday: 10 minute warm-up 6 rounds: 5 minute moderate Bike or row 8 Push-ups 5 Pull-ups Cool down/Stretch Saturday: 10 minute warm-up 5-10 mile run Cool down/Stretch